Tuesday, September 19, 2017

Quinoa Bean Salad Recipe & Quinoa Nutritional Facts



Oh this salad is delicious is one of those dishes when you prepare them you can't stop picking on them!

This salad is full of goodness and nutrition! Quinoa, beans and sweet corn are an excellent source of carbohydrates so if you are trying to lose fat you have to measure it. So Measure 1/2 to 1 cup of the above mixture if you are a woman and 1-2 cups if you are man.

Quinoa:

With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.
Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side).
Quinoa is among the least allergenic of all the grains, making it a fantastic wheat-free choice. Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for vegans who may struggle to get enough protein in their diets.

A 100g serving of quinoa provides:
 368 calories14g protein   6g fat    64g carbohydrate7g fibre     

To cook quinoa:

Place quinoa in a saucepan doubling the amount of water on it.

So If you are cooking 1/2 cup of raw quinoa add 1 cup of water. For 1 cup of quinoa add 2 cups of water.

Bring it to the boil. Once boiling add a chicken or vegetable stock cube. Put a lid on it bring heat to the lowest setting and cook for 10-15 minutes or until water has evaporated. If you cook over cook it it can become mushy so be careful not to over do it! 

Ingredients for the salad:

1 can of pinto beans
1 cup of sweet corn
1/4 red pepper
1/4 green pepper
1/2 red onion

I personally like to boil the beans for 2 minutes to make them softer. I boil them with the water that comes in with the can. And throw away the water once ready

Chop up vegetables, and mix everything together. 

Season with sea salt, black pepper, garlic salt and fresh parsley.

I served with salmon fillet and it was absolutely delicious, healthy and very filling! I also had a big leafy salad with it! 


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Quinoa Bean Salad Recipe & Quinoa Nutritional Facts
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