Southwestern Quinoa Salad

Southwestern Quinoa Salad

Quinoa is a great source of essential amino acids (the building blocks of protein), calcium, phosphorus, and iron. This salad is an excellent source of plant-based protein, it’s delicious, and versatile. Serve it as a side dish, add it to dressed greens, eat like a dip with tortilla chips, or heap it on top of a baked sweet potato.

1 cup quinoa
2 cups water
1 vegetable bouillon cube
1 can black beans drained and rinsed
3/4 cup corn fresh or frozen
1/2 large green pepper finely chopped
1 medium tomato chopped
1/2 lb super-firm tofu chopped into small cubes
1/3 cup cilantro chopped
3 Tbsp flaxseed oil (or olive oil)
2 Tbsp lime juice
1/2 tsp garlic powder
1/2 tsp chili powder
1 tsp cumin
salt and pepper to taste

In a medium saucepan over high heat combine quinoa, water, and bouillon and bring to a boil. Reduce heat to low, cover and simmer for 15 minutes. Remove from heat, uncover, and fluff with fork. Set aside to cool.

In a large bowl combine beans, corn, green pepper, tomatoes, tofu, and cilantro.

In a small bowl mix together flaxseed oil (or olive oil), lime juice, and spices. Pour into vegetable mixture and stir well to combine.

Add cooled quinoa last and stir well.

  • Tip: You can make this salad up to a day ahead of time. The tofu tastes better the longer it marinates!

Nutrition
Servings: 12 servings
Per serving: 192 calories (51 from fat), 5.7g total fat, 0.7g saturated fat, 0mg cholesterol, 60mg sodium, 27g total carbohydrate (5.3g dietary fiber, 1.5g sugar), 9.2g protein, 4% vitamin A, 12% vitamin C, 8% calcium, 13% Iron

  • Good points: Low in saturated fat and sodium, no cholesterol, high in dietary fiber, manganese, magnesium, and thiamin
8 Comments
  1. This looks like a more well-thought-out version of what I made about a week ago! 🙂 Will be trying this soon. Thanks!

  2. Looks good! Will try without the tofu, because I have a soy allergy. Anyone have good suggestions for a replacement or substitute?

  3. I just saw this salad on pinterest and decided to make it. I added a bit of avocado to the recipe but other than that followed the easy steps.

    It turns out that this salad is phenomenal! It is so satisfying yet still very light tasting. It will definitely be made again, and again.

    Thank you!

  4. I am new to plant based eating, and need all the help I can get. I have switched for health reasons so any ideas will be welcomed.

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