One of the biggest concerns for maintaining a vegetarian or vegan diet is making sure to consume enough protein. There's a ton of ways to get an extra protein punch without turning to powders and meat substitutes, starting with quinoa (pronounced keen-wah).
Quinoa is the golden child of healthy grains, and a recent trendsetter in the food world. Quinoa has been a staple of the South American diet for over 6,000, originally discovered in the Andes. In fact, the Incas considered quinoa to be a sacred food. Today, quinoa is recognized for it's unique nutty flavor and quick cooking time. This grain is used in a variety of dishes from hot breakfast cereals to cold side salads. A serving of quinoa typically packs 7 grams of fiber and 14 grams of protein (source: USDA Nutrient Data Laboratory). Must have's for any healthy, balanced diet.
Given it's high dose of protein and fiber, quinoa is filling in small servings making it a perfect grain for warmer weather when appetites lessen. Here's a quick, healthy and tasty recipe for Quinoa & Black Bean Salad:
Yields 8 servings as a side dish.
Vegan Quinoa & Black Bean Salad
Ingredients:
- 1-1/2 cups of quinoa, rinsed
- 1-1/2 cups of black beans, drained and rinsed
- 1-1/2 cups of corn kernels (canned works fine)
- 1 tomato, diced (fresh is best)
- 1 green pepper, diced
- 1/2 yellow or red onion, diced
- 1 jalapeno, cleaned and diced (optional)
- 1 to 2 limes, juiced
- 2 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 2 tablespoons of cilantro, roughly chopped (optional)
- salt & pepper, to taste
Steps:
- Bring 2.5 cups of salted water to a boil and add the quinoa. Cover and let simmer for 12 to 15 minutes until the quinoa absorbs all of the water.
- Transfer the quinoa to a large bowl and allow it to cool.
- Once cooled, add the black beans, corn, tomato, pepper and onion and mix thoroughly until all of the ingredients are evenly distributed.
- Add the lime juice, vinegar and olive oil to the mixture and combine.
- Finish with the cilantro, salt and pepper to your taste preference and serve.
Makes a great summer salad, chock full of protein, fiber and veggies. Double the recipe and bring it to a backyard barbecue to share with friends. Whip this up for dinner on Tuesday night with chicken or "chik'n" for the veg-friendly. Or if you're feeling really feisty, pair this salad with some homemade seitan cutlets. Fill up on the good stuff! Each serving represents a serving of whole grains, protein and veggies.
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