Quinoa and
Black Bean Salad
Whole
grains have been lauded for their
many health benefits; however, many
people who are gluten-intolerant
have found their whole grain choices
limited. Quinoa (keen-wah) is an
increasingly popular gluten-free
grain-like vegetable that may offer
the same benefits as whole grains
and then some.
Quinoa is a species of goosefoot (Chenopodium)
and is grown primarily for its
edible seeds, which have a mild,
nutty flavor. Though the seeds are
grain-like, quinoa is not a true
grain or cereal and it is actually
closely related to beets, spinach
and chard.
The origins of quinoa trace back
over 5,000 years ago to the Andes
Mountains. The Incas used quinoa in
ceremonial rituals and cultivated it
as one of their staple crops,
believing that it gave their
warriors power and stamina. In the
16th century, Spanish Conquistadors
burned and destroyed the quinoa
fields. However, quinoa survived by
growing wild in the mountains and by
secret cultivation. In the 1980s,
two North Americans stumbled upon
this ancient food and began
cultivating it near Boulder,
Colorado. Since then, quinoa's
popularity has exploded.
Quinoa is a complete protein, which
means that it contains all the amino
acids necessary for our nutritional
needs. Quinoa is an excellent source
of magnesium, manganese and calcium.
It's a very good source of protein,
vitamin B2, vitamin E, and dietary
fiber. It is also a good source of
iron, phosphorus, copper, and zinc.
Complete protein plants are rare,
making quinoa an excellent food for
vegetarians and anyone else looking
for a healthy protein source. Quinoa
is also naturally gluten-free,
making it an excellent food for
celiac patients or other people
following a gluten-free diet.
Quinoa has also been used for weight
loss and malnutrition.
Seeds of the quinoa plant make great
substitutes for rice and pasta.
Quinoa flakes can be substituted
perfectly for oatmeal and quinoa
flour is great for baking cookies,
breads and muffins.
Here is one healthy recipe featuring
quinoa:
Quinoa and Black Bean Salad
Ingredients
1 1/2 cups quinoa
1 (15 oz.) can black beans, rinsed
and drained
1 1/2 Tbsp. red wine vinegar
Sea salt and freshly ground black
pepper, to taste
1 1/2 cups cooked corn kernels
(fresh or frozen)
1 red bell pepper, seeded and
chopped
4 scallions, chopped
1 tsp. minced garlic
1/4 tsp. cayenne pepper
1/4 cup fresh cilantro leaves,
chopped fine
1/3 cup fresh lime juice
1/2 tsp. sea salt
1 1/4 tsp. dried cumin
1/3 cup olive oil
Note: For an even healthier version,
substitute fresh, frozen or canned
organic vegetables wherever
possible.
Directions:
Rinse the quinoa in a fine sieve
under cold running water until the
water runs clear. Put the quinoa in
a pot with 2 1/4 cups water. Bring
to a boil, then cover and simmer for
20 minutes or until the water is
absorbed and the quinoa is tender.
Fluff the quinoa with a fork and
transfer to a large bowl to cool.
While the quinoa is cooking, in a
small bowl toss the beans with the
vinegar and salt and pepper to
taste.
Combine the beans, corn, bell
pepper, scallions, garlic, cayenne
and cilantro with the cooled quinoa.
Toss well.
In a small bowl whisk together the
lime juice, salt and cumin. Slowly
pour in the oil while whisking.
Drizzle the dressing over the salad
and toss well.
Note: The salad may be made a day
ahead and refrigerated, covered.
Bring it to room temperature before
serving.
Makes 6 main-dish servings.
Per serving: 360 calories, 13 g
total fat (2 g saturated fat), 47 g
carbohydrate,
11 g protein, 7 g dietary fiber, 260
mg sodium.