Thursday, 3 April 2014

Quinoa Salad w. Black Beans, Kale, & Avocado


My favourite whole grain is quinoa without a doubt. It's low-fat, gluten free (limits bloating), helps to lower cholesterol, and has a super high fibre content. Not only all of that...but it also has a good chunk of protein. There's a reason they call it a super-food eh?

This is by far the yummiest quinoa salad I've had in a while! And not only that, but it's super healthy and leaves you feeling full. No more fad diets! If you eat whole, nutritious foods you can enjoy what you're eating and gradually keep off the pounds, so it's a win-win.

Ingredients:
1 Cup Quinoa (1 Cup Cooked Quinoa = 222 Calories)
1 Avocado
2 Cups Kale (Mixed Greens/Arugula/Spinach all work too!)
1 Tomato
1 Cup Black Beans
1 Bell Pepper

Instructions:
- Rinse off the quinoa in a sieve to reduce the bitterness. Then place the cup of quinoa in a medium pot with 2 cups of water (in general a 1:2 ratio of quinoa to water). Cover the pot and bring it to a boil. Give it a stir, and turn down the heat to keep it at a simmer (remember to cover the pot after stirring again). Leave for 10-15 minutes, then remove from the burner and let sit 5 minutes before uncovering and fluffing it with a fork.

- While the quinoa is cooking place the cup of black beans in a pan on medium heat for 5-7 minutes, or until soft.

- Place the quinoa in a bowl, add in the sliced avocado, and the kale. Stir, and you'll notice that the kale shrinks due to the heat of the quinoa so feel free to add in more if you like.

- Add in the tomato, cooked black beans, and sliced pepper. Mix it up and you're good to go!

- Top with your choice of dressing...my personal favourite is a simple spritz of olive oil and a few tablespoons of balsamic vinegar.

*I've also tried it with frozen corn which is a delicious substitute if you're not a fan of tomatoes. Also, cooking the beans with some caramelized onions is a great addition to the dish as well.

Enjoy!
R