How to Make Quinoa Black Bean Salad
August 15, 2024
Let’s make a quinoa black bean salad today. This is a very economical meal that is loaded in goodness. It is also delicious.
Quinoa – Nutrition and Flavor Profile
Nutrition:
Quinoa is a highly nutritious seed often classified as a whole grain. It’s rich in protein, providing all nine essential amino acids, making it a complete protein source. Quinoa is also high in fiber, vitamins (particularly B vitamins), and minerals like magnesium, iron, and potassium. It’s naturally gluten-free, making it a popular choice for those with gluten sensitivity or celiac disease. Additionally, quinoa is a good source of antioxidants, which can help protect against cellular damage.
Flavor Profile:
Quinoa has a mild, slightly nutty flavor with a fluffy yet slightly chewy texture when cooked. Its subtle taste allows it to pair well with a variety of ingredients, both savory and sweet. Quinoa absorbs the flavors of the ingredients it’s cooked with, making it versatile in different culinary applications.
Black Beans – Nutrition and Flavor Profile
Nutrition:
Black beans are a nutrient-dense legume, high in plant-based protein and fiber, which can aid in digestion and promote satiety. They are also an excellent source of iron, magnesium, and folate. Black beans are low in fat and provide complex carbohydrates, making them a good source of sustained energy. Their rich antioxidant content, particularly anthocyanins, contributes to their dark color and potential health benefits, including anti-inflammatory properties.
Flavor Profile:
Black beans have a rich, earthy flavor with a creamy texture when cooked. They are mildly sweet and slightly savory, making them a versatile ingredient in both Latin American and Caribbean cuisines. Black beans can enhance the depth of dishes, adding a subtle yet distinct flavor that pairs well with spices, citrus, and herbs.
Both quinoa and black beans are highly versatile, nutrient-packed ingredients that complement each other well in various dishes, offering a balance of protein, fiber, and flavor.
Quinoa Black Bean Salad with Tomato-Cilantro Salsa
Ingredients
For the Quinoa:
1 cup uncooked quinoa, well washed
1/2 small onion, minced
1/2 teaspoon ground cumin
2 garlic cloves, minced
2 tablespoons finely chopped red bell pepper
1/2 serrano pepper, finely chopped (optional)
1 teaspoon dried oregano
1 cup yellow corn kernels (thawed if using frozen)
1 cup black beans (canned is fine, drained and rinsed)
Oil for cooking
Salt and pepper, to taste
Avocado slices, for garnish
Tomato and cilantro salsa (recipe below), for garnish
For the Salsa:
1 large very ripe tomato (or 2 medium, or 6 small)
2 tablespoons chopped cilantro
1 large lime, juiced
Salt, to taste
Instructions
Prepare the Quinoa:
Wash the Quinoa:
If the quinoa is not pre-washed (check the package), wash it under running water by rubbing it between your hands. Repeat this process 3 to 4 times. Drain well.
Cook the Quinoa:
Heat a little oil in a skillet over medium heat. Add the minced onion and cook, stirring occasionally, until soft and translucent.
Add the minced garlic, chopped red bell pepper, serrano pepper (if using), and ground cumin. Stir and cook for a few minutes until fragrant.
Stir in the dried oregano.
Add the quinoa and mix well. Cook until the grains begin to crackle and change color, stirring occasionally.
Add water to the pan, cover, and reduce the heat. Simmer for about 20 minutes, or until the quinoa is fully cooked and all the liquid has evaporated. The quinoa is done when you see a small translucent ring around each grain.
Season with salt and pepper to taste.
Serve:
Serve the cooked quinoa topped with the tomato-cilantro salsa and avocado slices.
Prepare the Salsa:
Chop the Tomato:
Dice the tomato(s) and place in a bowl.
Mix the Salsa:
Add the chopped cilantro and lime juice to the tomatoes. Season with salt to taste and mix well.
Enjoy your quinoa and black beans with the fresh and tangy tomato-cilantro salsa!