Corn & Black Bean Quinoa Salad

Corn & Black Bean Quinoa Salad is a salad that serves 12. One portion of this dish contains around 9g of protein, 14g of fat, and a total of 268 calories. For $1.57 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. 4976 people were glad they tried this recipe. Head to the store and pick up ears corn, garlic, red onion, and a few other things to make it today. It is a good option if you're following a gluten free and lacto ovo vegetarian diet. From preparation to the plate, this recipe takes roughly 1 hour and 30 minutes. It is brought to you by Eating Well. With a spoonacular score of 89%, this dish is amazing. Black Bean, Corn And Quinoa Salad, Corn and Black Bean Quinoa Salad, and Corn & Black Bean Quinoa Salad are very similar to this recipe.

Servings: 12

Preparation duration: 90 minutes

 

Ingredients:

1 avocado, thinly sliced

2 cups cherry tomatoes, halved

1/2 cup cilantro leaves

1 cup crumbled cotija cheese

1 cup dried black beans

3 large ears fresh corn, husked

6 cloves garlic, peeled

1/4 cup fresh lime juice, plus 1 whole lime, cut into 12 wedges

6 1/2 tablespoons extra-virgin olive oil, divided

4 medium poblano peppers

2/3 cup red quinoa

1 large red onion, halved and sliced

1 1/2 teaspoons salt, divided

12 cups water, divided

1 teaspoon whole cumin seeds, toasted and ground (see Tip)

Equipment:

sauce pan

broiler

baking sheet

plastic wrap

bowl

pot

knife

frying pan

Cooking instruction summary:

Combine 8 cups water, beans and garlic in a large saucepan. Bring to a boil over high heat. Reduce heat to a simmer and cook the beans until tender, 1 to 1 1/4 hours. Add 1/2 teaspoon salt and simmer another 10 to 15 minutes so the salt can flavor the beans. Drain and discard garlic; let cool.Meanwhile, preheat broiler to high.Place peppers on a baking sheet and broil 3 to 4 inches from heat source, turning often, until blistered and charred, 8 to 15 minutes total. Transfer to a paper bag and seal or place in a bowl and cover with plastic wrap. Let stand 10 minutes. Peel the peppers and discard the stems, ribs and seeds. Tear the peppers into fat strips and cut the strips in 1-inch lengths.Bring 4 cups water to a boil in a medium saucepan. Add quinoa and 1/4 teaspoon salt; boil until tender but still crunchy, 10 to 14 minutes. Drain well and spread on a plate to cool.Meanwhile, bring another pot of water to a boil. Add corn and cook for 3 minutes. Let cool slightly, then slice the kernels off the cobs with a sharp knife.Heat 1 1/2 tablespoons oil in a medium nonstick skillet over medium-high heat. Add onion and 1/4 teaspoon salt. Cook, stirring frequently, until limp and speckled with charred spots, 4 to 8 minutes. Stir in cumin.Combine the beans, the peppers, the corn, the onion and cheese in a large bowl. Add the remaining 1/2 teaspoon salt and toss. Add the remaining 5 tablespoons oil and lime juice and toss again. Gently stir in the quinoa.Just before serving, stir in the tomatoes and cilantro. Serve the salad with avocado and lime wedges.

 

Step by step:


1. Combine 8 cups water, beans and garlic in a large saucepan. Bring to a boil over high heat. Reduce heat to a simmer and cook the beans until tender, 1 to 1 1/4 hours.

2. Add 1/2 teaspoon salt and simmer another 10 to 15 minutes so the salt can flavor the beans.

3. Drain and discard garlic; let cool.Meanwhile, preheat broiler to high.

4. Place peppers on a baking sheet and broil 3 to 4 inches from heat source, turning often, until blistered and charred, 8 to 15 minutes total.

5. Transfer to a paper bag and seal or place in a bowl and cover with plastic wrap.

6. Let stand 10 minutes. Peel the peppers and discard the stems, ribs and seeds. Tear the peppers into fat strips and cut the strips in 1-inch lengths.Bring 4 cups water to a boil in a medium saucepan.

7. Add quinoa and 1/4 teaspoon salt; boil until tender but still crunchy, 10 to 14 minutes.

8. Drain well and spread on a plate to cool.Meanwhile, bring another pot of water to a boil.

9. Add corn and cook for 3 minutes.

10. Let cool slightly, then slice the kernels off the cobs with a sharp knife.

11. Heat 1 1/2 tablespoons oil in a medium nonstick skillet over medium-high heat.

12. Add onion and 1/4 teaspoon salt. Cook, stirring frequently, until limp and speckled with charred spots, 4 to 8 minutes. Stir in cumin.

13. Combine the beans, the peppers, the corn, the onion and cheese in a large bowl.

14. Add the remaining 1/2 teaspoon salt and toss.

15. Add the remaining 5 tablespoons oil and lime juice and toss again. Gently stir in the quinoa.Just before serving, stir in the tomatoes and cilantro.

16. Serve the salad with avocado and lime wedges.


Nutrition Information:

Quickview
267k Calories
8g Protein
14g Total Fat
29g Carbs
22% Health Score
Limit These
Calories
267k
13%

Fat
14g
22%

  Saturated Fat
3g
22%

Carbohydrates
29g
10%

  Sugar
5g
6%

Cholesterol
11mg
4%

Sodium
455mg
20%

Get Enough Of These
Protein
8g
18%

Vitamin C
44mg
54%

Folate
131µg
33%

Manganese
0.57mg
29%

Fiber
6g
24%

Vitamin B1
0.31mg
20%

Phosphorus
204mg
20%

Magnesium
77mg
19%

Vitamin B6
0.36mg
18%

Potassium
633mg
18%

Copper
0.34mg
17%

Vitamin K
15µg
14%

Vitamin E
2mg
14%

Vitamin B2
0.23mg
14%

Iron
2mg
12%

Zinc
1mg
11%

Calcium
110mg
11%

Vitamin B3
1mg
9%

Vitamin A
466IU
9%

Vitamin B5
0.93mg
9%

Selenium
3µg
6%

Vitamin B12
0.21µg
4%

covered percent of daily need
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There is no single food that provides all the nutrients that humans need, except for breast milk.

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