Recipe: Quinoa Black Bean Salad

QUINOA BLACK BEAN SALAD

"Higher in protein than any other grain, quinoa is chewy with a delicious, almost nutlike flavor. Bolstered with the nutritional power of black beans, this salad is hearty, healthy eating at its best."

1/3 cup quinoa
1 cup water
1 teaspoon olive oil
4 teaspoons fresh lime juice, or more to taste
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1 tablespoon finely chopped fresh cilantro
2 tablespoons minced scallions
1 1/2 cups cooked black beans (15-ounce can, drained)
2 cups diced tomatoes
1 cup diced bell peppers (red, green, yellow, or a mixture)
2 teaspoons minced fresh green chilies
salt and ground black pepper to taste
lemon or lime wedges

Rinse the quinoa well in a sieve under cool running water.

In a saucepan, bring water to a boil, add the quinoa, cover, and simmer on low heat, until all of the water is absorbed and the quinoa is tender, about 10 to 15 minutes. Allow to cool for 15 minutes.

In a small bowl, combine the oil, lime juice, cumin, coriander, cilantro, and scallions. Stir in the beans, tomatoes, bell peppers, and chilies. Add the cooled quinoa, and salt and pepper to taste, and combine thoroughly. Refrigerate until ready to serve.

Garnish with lemon or lime wedges.

Menu Suggestions:
Serve this unusual salad as a side dish with Seitan Fajitas, or as a main dish with Zucchini with Cilantro Sauce or Southwestern Corn and Potato Soup

*QUINOA (KEEN-wah)
Quinoa is no twentieth-century hybrid; its recorded history of cultivation and use date back to the Incan empire. Indigenous to South America, this wheat-free grain has been rediscovered in the last five years and is suddenly widely available. Quinoa contains all eight of the amino acids the body cannot produce, is rich in vitamins and minerals, cooks in about 15 minutes, is easily digestible, expands almost five times in cooking, and can be eaten plain or used to thicken soups and stews. It has a mild, nutty aroma and slight crunch. Pastas made of quinoa flour are also available. Quinoa and quinoa products can be found in natural food stores and in many supermarkets.

Makes 4 Servings, as a side dish

Nutritional Information Per 11-oz. Serving: 197 calories, 8.9 g protein, 2.8 g fat, 35.1 g carbohydrates, .3 g saturated fatty acids, .4 g polyunsaturated fatty acids, 1.0 g monounsaturated fatty acids, 0 mg cholesterol, 389 mg sodium, 3.4 g total dietary fiber.

Source: Moosewood Restaurant Low-Fat Favorites