Black Bean & Quinoa Salad

Black Bean & Quinoa Salad

Active Time: 15 minutes | Total Time: 30 minutes

Serves:

Calculate

Added by Healing Gourmet
on April 18, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

First, rinse quinoa to remove saponins. Rinse in a colander under filtered water until you no longer see bubbles.
In a medium saucepan, bring water to a boil. Add quinoa and stir.
Cover the saucepan and simmer the quinoa over low heat until the water has been absorbed, about 15 minutes. Set aside.
In a large bowl, whisk the vinegar, tamari, lime juice, chipotle and olive oil.
Add the black beans, quinoa, scallions, red onion, yellow pepper and cilantro.
Season with salt, toss to combine.
Serve.

The Benefits

*Excellent Source of: Vitamin C, Manganese
*Good Source of: Fiber, Iron, Magnesium, Protein, Vitamin B6, Vitamin K, Folate, Copper, Phosphorous
*Preferences: Low Cholesterol, Low Sugars, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 10.86

Calories: 204

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	8.5 g	*
Saturated Fat	1.1 g	*
Monosaturated Fat	5.2 g	*
Polyunsaturated Fat	1.4 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	108 mg	*
EPA, DHA	0 mg, 10 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	24.4 g	*
Sugars	1.1 g	*
Fiber	4.5 g	*
Protein	6.4 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	161 IU	3%
Vitamin C	56.2 mg	94%
Vitamin D	0 IU	0%
Vitamin E	1.6 IU	5%
Vitamin B6	0.2 mg	10%
Vitamin B12	0 mcg	0%
Vitamin K	11.4 mg	14%
Folate	54 mcg	14%
Niacin	0.88 mg	4%
Riboflavin	0.11 mg	6%
Thiamin	0.13 mg	9%
MINERALS
Calcium	42.9 mg	4%
Copper	0.22 mg	11%
Iron	2 mg	11%
Magnesium	71.9 mg	18%
Manganese	0.53 mg	26%
Phosphorous	151.9 mg	15%
Potassium	340 mg	10%
Selenium	2 mcg	3%
Sodium	279.6 mg	12%
Zinc	1.2 mg	8%
PHYTONUTRIENTS
Alpha-carotene	3.3 mcg
Beta-carotene	94.4 mcg
Beta-cryptoxanthin	2.3 mcg
Lutein + zeaxanthin	115.8 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

Rating & Reviews

Write your own

There are no reviews yet