Red Quinoa and Beans Salad

6 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 15 min
350 calories/serving

Ingredients

1 cup quinoa, red 6.4 oz
2 cups water 16.7 fl.oz
1 shallots, finely chopped 1.5 oz
1/2 bunch arugula, coarsely chopped 2.7 oz
2 cups green kidney / flageolet beans (canned), rinsed and drained 16.7 fl.oz
1/4 cup extra virgin olive oil 2.2 fl.oz
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
2 tsp Dijon mustard 0.4 oz
1/3 cup fresh cilantro, finely chopped 0.5 oz
1 pinch 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 (270 g)

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

Net Carbs

35 g

Protein

10 g

Vitamin A

7 %

Vitamin C

17 %

Calcium

6 %

Iron

26 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

6 Reviews (6 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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