A Recipe for Nancy and Mary - Quinoa and Black Bean Salad

Just for you guys...

One of the things I'm trying to do on this healthy habits journey is to add new things to my diet. This recipes includes both a new grain and a new oil that I've never used before.

It's actually pretty tasty so I hope you'll give it a try!

A few facts about quinoa:

• pronounced - Keen-Wa
• a complete protein - contains all 9 essential amino acids 
• contains iron, lysine and magnesium 
• high in fiber

What you need:
1 cup quinoa
2 cups chicken or veggie stock or water
1/2 teaspoon sea salt
1 medium onion, chopped
1/2 green pepper, chopped
1/2 red pepper,chopped
1-2 chopped garlic cloves
1 - 15 ounce can of black beans rinsed and drained
Juice from one lime (about 2 Tablespoons)
2 Tablespoons sesame oil
hot pepper flakes - depending on how hot you like it


Place the quinoa in a colander or sieve and rinse under running water. The water will look almost soapy be sure to rinse until the water runs clean.
Place the quinoa, salt and the liquid in a pot and bring to a boil. Reduce the heat and allow to cook about 15 minutes or until the liquid is absorbed and the quinoa is tender.

Put the veggies, garlic and black beans in a bowl and add the sesame oil and the lime juice. Toss and allow to marinate while the quinoa is cooking.

Sesame seeds and oil are high in many vitamins and minerals such as calcium.
Good for your heart and bones. 

For more intense lime flavor you can grate some of the rind as well.



Once the quinoa is finished allow to cool slightly then add to the veggies and black beans. Toss together.

Add a few flakes of hot peppers. Taste and adjust to your liking. Some like it hot so you may want to add more or just serve extra hot pepper flakes at the table.

Let the mixture marinate for at least 2 hours to blend the flavors.

Serve on a bed of lettuce like a salad or you can serve this with nacho chips as a dip.
This is even good when used as a filling in a wrap.


Nancy and Mary...I hope you'll give quinoa one more try!

Eat Well and Try Something New Today!

Patti