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Red Quinoa and Beans Salad

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0% would make this recipe again

Preparation : 15 min Cooking : 15 min
350 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

Ingredients

1 cup quinoa 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
6 tbsp fresh cilantro, finely chopped 12 g
salt [optional]
ground pepper to taste [optional]

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. Sprinkle with the finely chopped cilantro then serve.

Nutrition Facts Table

per 1 Serving (270g)

Amount

% Daily Value

Calories

350

Fat

17 g

26 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

380 mg

16 %

Carbohydrate

40 g

13 %

Fibre

5 g

19 %

Sugars

1 g

Protein

10 g

Vitamin A

7 %

Vitamin C

17 %

Calcium

6 %

Iron

26 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables ½
Meat and Alternatives ½
Fats 3

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