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!
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