Quinoa Black Bean Salad

Because I eat a vegan diet for part of the year (related to to my spiritual discipline), I am often on the lookout for recipes that contain a good source of protein but that are easy to prepare and that taste good, too. This search has led me to several recipes that contain the ingredient quinoa.

Quinoa is often used as a substitute for other grains, such as rice or couscous. Quinoa comes from Peru in South America and, though it has only recently become more well known to North Americans, has been harvested and enjoyed by people in South America for centuries. It has a higher protein content than any other known grain and can be made into some really tasty dishes.

I have used quinoa mostly as a grain myself, but I have been experimenting with some quinoa dessert recipes recently and have friends who eat quinoa in the morning instead of oatmeal or other cereals.

Quinoa is worth discovering if you are looking for some healthy alternatives or just to add some variety to your diet. The more I eat quinoa, the more I appreciate it. I have actually noticed that I feel better after eating this quinoa black bean salad. 

I make this recipe often when we have visitors and have had many compliments on the meal. It is very refreshing for summer fare, and because you can make it ahead knowing its flavors are improving as it sits in your refrigerator, you can make it the day before and then have more stress-free time for your visitors.

This works really well for us as we enjoy hiking locally with visitors, but returning home and having to cook when I am exhausted is less than fun. If I make this recipe ahead of time, I know supper will be a breeze. I only have to make a green salad, take out a fresh loaf of bread, and serve.

Ingredients:

1 1/2 cups quinoa

1 can black beans, rinsed and drained

1 can corn, drained

4-6 scallions or green onions, chopped 

1 red bell peppers, chopped 

3 cloves garlic, minced

fresh cilantro (may substitute parsley)

juice of 1 lemon or 1 lime

1/3 cup olive oil

2 T balsamic vinegar or 2 T red wine vinegar

2 tsp cumin

1/2 tsp salt

Rinse the quinoa in a sieve. Cook in 2 1/4 cups water for about 20 minutes or until water is absorbed. Fluff with a fork and then put into a large bowl to let cool.

Meanwhile chop the onions, red peppers, and cilantro. In a small bowl, mix lemon juice, vinegar, cumin, garlic, and salt. Whisk in the olive oil.

Add the beans and vegetables to the cooled quinoa. Pour in the oil mixture and gently stir all together. 

Cover and store in refrigerator until you are ready to serve. Fluff again just before setting your quinoa salad on the table.

You can vary this recipe according to the ingredients you have on hand. Results will be slightly different depending on whether you use balsamic or red wine vinegar or whether you use lemon or lime juice, or cilantro or parsley. In other words, although I don't recommend leaving out ingredients, you can vary them and still turn out with a nice salad. 

I hope you try this quinoa recipe. You can also find lots of excellent recipes using the grain in the book mentioned above.

But don't hesitate to experiment on your own. This grain is so versatile and can be used in so many ways that you'll be glad you've discovered it, especially when you realize how healthy it really is. Unlike other grains, it has a complete protein, so even on its own it's good for you. Cook it up and add a few vegetables from your garden. Some chopped onion and garlic is a good start and then just mix in whatever veggies you have in your refrigerator, add a little cheese if you like and/or some pieces of leftover chicken.

Or instead, open up a can of tuna or salmon and add to the stir fried onions, garlic and quinoa. I like a bit of cheddar melted in, too.

You get the idea -- be creative and adapt to fit your own taste and your own supplies. I love the ease and speed with which I can whip up something really tasty and nutritious with just a few staples. Quinoa has become one of my staple foods that is quick and easy to prepare.