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Quinoa Salad with Black Beans and Corn

by Monique Ryan, MS RD LDN

Servings: 6 (2/3 Cup Per Serving)
Nutrition Facts
Serving Size 2/3 Cup
    
Amount per serving
Calories 278
% Daily Value*
Total Fat 7.7g 
 Saturated Fat 1.1g 
 Trans Fat 0g 
Cholesterol 0mg 
Total Carbohydrate 44.7g 
 Dietary Fiber 8.7g 
Protein 10.7g 
 
Calcium54 mg
Iron4.8 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Ingredients

1 cup quinoa
2 cups water
1 can black beans, rinsed and drained
1 cup fresh corn kernels
3 green onions, chopped
3 medium tomatoes, chopped
1 small red pepper seeded and chopped
2 tablespoons olive oil
Juice from one lime
2 teaspoons cumin
1 clove garlic, minced
⅛ teaspoon ground black pepper

Directions

  1. Cook quinoa in boiling water for about 15 to 20 minutes, or until all the water is absorbed and the little "tails" appear.
  2. Place the warm quinoa in a large bowl. Add the beans, corn, onion, red pepper and tomato. Mix olive oil, lime juice, garlic, black pepper and cumin, and stir into quinoa mixture.
  3. Salad can be served warm or at room temperature.
Rate this article:  Average 4.5 out of 5

About the author:

Monique C Ryan MS RD LDN

Monique Ryan, MS RD LDN

is owner of Personal Nutrition Designs, LLC, a nutrition consulting company based in the Chicago area. She works with clients in the areas of sports nutrition, weight management, eating disorders, and women's health, as well as disease prevention and wellness (www.moniqueryan.com). She has consulted with athletes competing at all levels, including Olympic and professional athletes. She is the author of "Sports Nutrition for Endurance Athletes," "Performance Nutrition for Team Sports," and "Performance Nutrition for Winter Sports."

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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