Black Beans, Corn, and Quinoa Salad

Black Beans, Corn, and Quinoa Salad

This quinoa dish makes for a fresh and filling side. To modify this recipe for an easy-to-swallow diet, nix the corn in favor of an additional 1 teaspoon of olive oil per serving.  Olive oil helps coat the food, making it easier to swallow.

Prep time

45 minutes

Cook Time

25 minutes

Total Time

70 minutes

Yield

Serves 6

Ingredients

½ cup red quinoa
1 cup water
15-ounce can black beans (1¾ cup cooked)
15.25-ounce can corn, drained
1 medium red bell pepper, diced
1 cup cherry tomatoes, halved
2 cloves garlic, minced
6 tablespoons extra-virgin olive oil
4 tablespoons lime juice
1 teaspoon lime zest
½ cup fresh cilantro, chopped
¼ teaspoon salt
1 avocado, diced

Instructions

  1. Thoroughly rinse fresh produce under warm running water for 20 seconds. Scrub to remove excess dirt.
  2. Rinse quinoa in a fine-mesh colander under running water for at least 30 seconds. Drain well.
  3. In a saucepan, bring rinsed quinoa and water to a boil over medium-high heat, then reduce heat and simmer until quinoa has absorbed the liquid, 10 to 12 minutes. Remove pan from heat, cover, and let stand 5 minutes.
  4. When quinoa is cool, add it to a large bowl with beans, corn, bell pepper, tomatoes, garlic, olive oil, lime juice and zest, cilantro, and salt and mix well. Cover and chill for a few hours or overnight.
  5. To serve, bring salad to room temperature, add avocado, and mix gently to combine.

Washing the quinoa well before cooking helps to remove bitterness caused by naturally occurring saponins. Saponins are chemical compounds found in quinoa and other plant-based foods, and have been shown to possess a number of health benefits.

Nutritional Information

Calories

340 calories

Carbohydrates

38g

Fat

19g

Fiber

9g

Protein

8g

Saturated Fat

2.5g

Sodium

320mg

Sugar

10g