Monday, June 26, 2017

Black Bean & Quinoa Salad

Black beans are classified as legumes. Like other legumes, such as peanuts, peas and lentils, black beans are high in protein and fiber. The black beans are very popular in Latin American Cuisine. These beans are Native to Americans but has been introduced all over the world. 

Quinoa is a flowering plant in amaranth family. It is a annual plant grown as a grain crop primarily for edible seeds. Quinoa is closely related to edible plants like beetroot, spinach and amaranth. Quinoa seeds are processed to remove the outer layer which tastes  bitter. The seeds are cooked just like we cook rice and can be used in wide range of dishes. Quinoa is Gluten free, high in protein and it is easy to digest.

Consumption of Whole Grains lowers the rice of several diseases. They are a source of carbohydrates, multiple nutrients and dietary fiber. Whole grain sources include Cereals, Minor cereals and Pseudocereals. Today's post is about Quinoa which comes under Pseudocereal type of whole grains. As my theme for this week is " Recipes with Whole Grains",  for day 3 of week 4 I am here with a healthy dish which is also a complete meal in itself  "Quinoa & Black Bean Salad". Here goes the recipe.........




Ingredients:


Quinoa 2 cup
Red onion 1 small
Green bell pepper 1
Sweet corn 1/2 cup
Tomato 1 medium
Parsley chopped 1/2 cup
Canned black beans 
Olive oil 4 spoons
Lemon juice 3 spoons
Salt to taste
Ground black pepper powder 1 spoon
Water 4 cups


Preparation:


Wash Quinoa thoroughly, add 3 cups water and cook.
Cook on high flame till water boils.
Now turn the flame low, cover and cook till done.
Transfer to any flat plate and let it cool down completely.
Cut bell pepper into small pieces.
Chop onion and tomato to small pieces.
Use frozen or fresh sweet corn, steam for 10 minutes and use.
Wash canned black beans and set aside.
Once the Quinoa is cooled down, transfer to large mixing bowl.
Add chopped cucumber, onion, tomato, parsley and black beans.
Also add lemon juice, olive oil, salt and black pepper powder.
Mix everything well.
Just before serving cut avocado into cubes and garnish on top.
Serve.


Check to see what my fellow bloggers are cooking for Blogging Marathon 77.




11 comments:

Jyoti Babel said...

I have never tasted quinoa :(. have read so much about it being a great source of protein for vegetarians, I am often tempted to try it.

vaishali sabnani said...

Though we don't get very good quinoa here , I have my stock from shopping while travelling . We love all salads with it ! This one looks like a complete meal and I shall add it to our menu.

Harini R said...

That is quite a filling bowl of quinoa.

Mayuri Patel said...

I love quinoa and any new ingredients I can add to it is most welcome.

Priya Suresh said...

Omg, am in love with this nutritious and filling salad. Complete meal.

Sharmila- The Happie Friends Potpourri corner said...

Such a lovely and healthy Salad!!

Srividhya Gopalakrishnan said...

That's one healthy salad. love it to the core.

Chef Mireille said...

what a protein packed salad!

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Sapana Behl said...

That is a wonderful protein packed bowl of yummy goodness.