This Moroccan Quinoa Salad is a “balanced meal” made with a lean protein (black beans) and a nutritionally rich ancient grain (quinoa) with fresh veggies (tomatoes, onion and corn), herbs and natural flavours. For an extra nutritional boost and another serving of veggies serve this salad over a bed of deep green spinach!
Prep Time: 20 Minutes
Total Time: 1 hour 20 minutes
Makes: 8 Servings
Moroccan Quinoa Salad Ingredients
- 1.5 cups (375 ml) – No sodium added canned black beans
- 1.5 cups (375 ml) – No sodium added canned corn kernels, or frozen corn thawed
- 2 cups (500 ml) – Grape tomatoes, halved
- 1/2 – Small-medium red onion, thinly sliced, soaked in water for 10 minutes and drained (reduces heat)
- 1 – Red bell pepper, diced fine
- 1⁄2 cup (125 ml) – Slivered almonds, toasted
- 1 cup (250 ml) – Dry quinoa (about 3 cups cooked), rinsed
- 1⁄4 cup each (50 ml) – Coriander & mint, chopped
- 3 tbsp (45 ml) – Olive oil
- 1/3 cup (75 ml) – Lemon juice (about the juice of 2 lemons)
- 1⁄4 tsp (1 ml) – Salt (optional)
- 1⁄2 tsp (2.5 ml) – Brown sugar
- 2 tsp (10 ml) – Ground cumin
- 2 – Green onions, chopped (for garnish)
1. Rinse dry quinoa in a strainer for 2 to 3 minutes under cool tap water. Bring 2 cups of water to a boil in a saucepan, add quinoa, return to a boil. Turn down heat and put on lid, allow quinoa to simmer for 10 to 12 minutes until all the water is absorbed and quinoa is light and fluffy. Remove from heat, place quinoa in a bowl & allow to cool.
2. In a large bowl combine beans, corn, onions, tomato, bell pepper, toasted almonds and cooled quinoa. In a small bowl whisk together dressing: olive oil, lemon juice, salt, and cumin. Dress the salad and toss to coat. Place the salad covered in the fridge for one to two hours to allow flavours to meld. Before serving, add in coriander and mint, toss gently. Enjoy!
Healthy Eating Pattern Servings: 1.5 Grain, 0.5 Pro, 1 Non-starchy Vegetable, 1 Fat, 1 Nut
Nutrition Facts per 1/8th recipe (~ 1 cup to 1 1⁄4 cup): calories 260, total fat 12g, saturated fat 1g, trans fat 0g, cholesterol 0mg, sodium 86mg, carbohydrates 33g, fibre 7g, sugars 3g, protein 9g
Recipe compliments of Jessica Hess, Registered Dietitian.
Source: Adapted from 20 minute Supper Club
Image by: Ashley Cattell, Registered Dietitian
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