Red Quinoa and Beans Salad

Red Quinoa and Beans Salad

4 servings
Preparation 15 min
Cooking 15 min

400 calories per serving 


Ingredients

1 cup quinoa, red   180 g
2 cups water   500 mL
1 shallots, finely chopped   40 g
1/2 bunch arugula, coarsely chopped   80 g
2 cups green kidney / flageolet beans (canned), rinsed and drained   500 mL
1/4 cup extra virgin olive oil   65 mL
1/4 cup lemon juice, freshly squeezed   1 1/2 lemon
2 tsp Dijon mustard   10 mL
80 g feta cheese, crumbled    
6 tbsp fresh cilantro, finely chopped   12 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Cook the quinoa in the water then let it cool down 10 minutes.
  2. Prepare the vegetables: Finely chop the shallot; coarsely chop the arugula. Place the vegetables in a large bowl. Rinse and drain the flageolets beans then add them to the bowl with the quinoa.
  3. In a small bowl, whisk together the oil, lemon juice, mustard, salt, and pepper. Pour over the salad. Gently toss to combine. Coarsely crumble the feta cheese and add it on top of the salad. Sprinkle with the finely chopped cilantro then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

400

Fat

22 g

33 %

Saturated 5 g
+ Trans 0 g

26 %

Cholesterol

20 mg

Sodium

610 mg

25 %

Carbohydrate

41 g

14 %

Fibre

5 g

19 %

Sugars

1 g

Protein

13 g

Vitamin A

10 %

Vitamin C

15 %

Calcium

15 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: serving
Milk and Alternatives: ½ serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar
Source of :
Niacin, Pantothenic Acid, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C
Good source of :
Calcium, Copper, Fibre, Potassium, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Excellent source of :
Folacin, Iron, Magnesium, Manganese, Phosphorus, Vitamin K

More info


This recipe is in the following categories: Beans/Legumes | Rice/Grain | First courses/Appetizers | Lunch box | Main courses/Entrées | Salads | Diabetes-friendly | Halal | High Calcium | High Fibre | High Iron | Kosher | Vegetarian | Buffet

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