This week’s recipe is a flavorful and nutritious Spicy Quinoa and Black Bean Salad. Perfect for a light lunch or dinner, it’s packed with protein, fiber, and a kick of spice.
Ingredients:
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1 red bell pepper, diced
- 1 jalapeño, finely chopped
- 1/4 red onion, finely chopped
- 1/2 cup corn kernels
- 1/4 cup fresh cilantro, chopped
- 2 tbsp olive oil
- 1 tbsp lime juice
- 1 tsp cumin
- 1/2 tsp chili powder
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the cooked quinoa, black beans, red bell pepper, jalapeño, red onion, corn, and cilantro.
- In a small bowl, whisk together the olive oil, lime juice, cumin, chili powder, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve immediately or refrigerate for up to 3 days.
Nutrition Information (per serving, makes 4 servings):
- Calories: 220
- Protein: 8g
- Carbohydrates: 35g
- Fiber: 9g
- Sugars: 3g
- Fat: 7g
- Saturated Fat: 1g
- Monounsaturated Fat: 5g
- Polyunsaturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 220mg
- Potassium: 540mg
- Vitamin A: 15% DV
- Vitamin C: 60% DV
- Calcium: 4% DV
- Iron: 15% DV
Why This Salad is Great for You:
High in Protein and Fiber: Quinoa and black beans provide a great combination of protein and fiber, which helps keep you full and satisfied while supporting digestive health.
Rich in Antioxidants: Red bell peppers and jalapeños are excellent sources of vitamins A and C, which help fight inflammation and boost your immune system.
Healthy Fats: Olive oil adds a dose of heart-healthy monounsaturated fats, which are essential for overall wellness.
Low in Calories: This salad is nutrient-dense but low in calories, making it a perfect choice for those looking to manage their weight without sacrificing flavor or nutrition.
Supports Blood Sugar Management: The fiber content in quinoa and black beans helps regulate blood sugar levels, which is particularly beneficial for individuals with Type 2 diabetes.
Enjoy this spicy and refreshing Spicy Quinoa and Black Bean Salad as a wholesome meal that supports your health goals. Bon appétit!
Tips for Customizing Your Salad:
- Add Avocado: For extra creaminess and healthy fats, consider adding diced avocado.
- Adjust Spice Level: If you prefer less spice, reduce the amount of jalapeño or remove the seeds.
- Protein Boost: Add grilled chicken or shrimp for additional protein.
- Fresh Herbs: Experiment with other fresh herbs like parsley or mint for a different flavor profile.
Conclusion
This Spicy Quinoa and Black Bean Salad is not only delicious but also packed with nutrients to support your overall health. It’s easy to prepare and can be enjoyed as a main dish or a side. Give it a try and let us know what you think!