Quinoa is a delicious, diabetes-healthy alternative to common white rice. It adds a delicate, nutty flavor to foods. Try it in this recipe that includes black beans.

Quinoa Black Bean SaladPrep Time: 15 min
Cook Time: 25 min
Ready In: 45 min

Servings: 6 to 8 entree servings or 16 side-dish servings

1½ cups Quinoa (KEEN-wah)
1½ cups canned Black Beans, rinsed and drained
1½ tbsp Red Wine Vinegar
1½ cups cooked Corn (fresh, canned or frozen)
1 Red Bell Pepper, seeded and chopped
4 Scallions, chopped
1 tsp Garlic, minced fine
¼ tsp Cayenne Pepper
¼ cup fresh Coriander (Cilantro) leaves, chopped fine
1/3 cup fresh Lime Juice
½ tsp Salt
1¼ tsp ground Cumin
1/3 cup Olive Oil

Rinse quinoa in a fine sieve under cold running water until water runs clear. Put quinoa in a pot with 2¼ cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is tender. Fluff quinoa with a fork and transfer to a large bowl and allow to cool.
While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.
Add beans, corn, bell pepper, scallions, garlic, cayenne and coriander to the quinoa. Toss well.
In a small bowl whisk together lime juice, salt, cumin and add oil in a stream while whisking. Drizzle over salad and toss well with salt and pepper. Salad may be made a day ahead and refrigerated, covered. Bring to room temperature before serving.

Tips & Notes
A plant native to the Andes, quinoa (KEEN-wah) was such a staple for the ancient Incas that they called it “the mother grain.” It is still an important food in South American cuisine and is now hailed as the “superfood” of the future. What is packaged and cooked as quinoa is actually the seed of the plant.
Quinoa contains more protein than any other grain. It’s considered a complete protein because it contains all eight essential amino acids. Quinoa is also higher in certain minerals than many grains, including calcium, phosphorus, copper, iron, magnesium, potassium and zinc. It also is a great source of the dietary fiber recommended to reduce risk of cancer and other serious health conditions.
Quinoa looks like small, cream-colored grains of rice, but it cooks in half the time as rice and expands to four times its original volume. (Before cooking, quinoa should be placed in a sieve and thoroughly rinsed under cold running water until the water runs clear. This will remove the bitter residue of the original coating, which can give cooked quinoa an unpleasant taste.) It also is ground into flour or made into various forms of pasta.
Quinoa is well suited to a variety of dishes and can replace rice or couscous in many recipes. Its quick cooking time makes it perfect in the summer when you don’t want to spend a lot of time in a hot kitchen.
For breakfast, combine quinoa with fruit juice, fresh and dried fruit, maple syrup and sweet spices like cinnamon and cardamom. For savory dishes, pair it with spices like cumin and coriander, and fresh herbs – rosemary, for example. Toasting quinoa until lightly brown in a dry sauté pan before cooking it gives it a richer flavor.
This substantial summer salad offers a healthful balance between vegetables and protein. It provides a wide range of textures, colors and seasonings.

Nutritional Information Per Serving (as side dish)
Calories: 140
Total Fat: 6g
Saturated Fat: less than 1g
Carbohydrate: 19g
Protein: 4g
Dietary Fiber: 3g
Sodium: 153mg

Source: AICR

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Filed under: Recipes for Diabetics

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