Ensalada cítrica de quinoa y frijoles negros

Por: TORI DELLAROCCA

11 de agosto de 2021

Citrus Quinoa Salad

¿Busca la ensalada más deliciosa, rica en proteínas, a base de vegetales, para agregar a su repertorio de recetas? Aquí está lo que buscaba.

We asked our registered dietitian, Caitlin Bus, with Renown Healthy Heart Program for the one recipe that all her class participants rave about.

Caitlin’s popular recipe offers a bounty of fiber and protein. This dish is a showstopper because quinoa is a healthy grain. A cup contains 8 grams of protein and 5 grams of fiber, compared to 4 grams of protein and only 1 gram of fiber in a cup of white rice. With the perfect amount of citrus flavor combined with corn, bell pepper, and beans this dietitian approved quinoa salad will be a staple for all occasions. Enjoy!

Citrus Black Bean Quinoa Salad - A Healthy Plant-Based Side Dish


  • Course: Gluten-Free, Heart Health, Salads, Side Dish
  • Cuisine: American, Vegetarian

  • Servings 6 People
  • Prep Time 10 Minutes
  • Cook Time 20 Minutes

Ingredientes

1 cup quinoa, dry
2 large navel oranges, cut into segments
1 red bell pepper, diced
1 cup canned black beans, no salt added, drained and rinsed
1/2 cup canned corn kernels, no salt added, drained
1/3 cup chopped red onion
2 tablespoons chopped fresh cilantro leaves

FOR THE ORANGE VINAIGRETTE
1/4 cup olive oil
1/4 cup apple cider vinegar
1/4 cup freshly squeezed orange juice
Zest of 1 orange

 

Instrucciones

  1. In a large saucepan add 2 cups of water to one cup of dry quinoa. Cook quinoa according to package instructions; set aside.
  2. In a small bowl, make the vinaigrette by whisking together olive oil, apple cider vinegar, orange juice, and orange zest set aside.
  3. In a large bowl, combine quinoa, oranges, bell pepper, black beans, corn, onion and cilantro. Pour the vinaigrette on top of these items and gently toss to combine.
  4. Serve immediately.

Nota de la receta

Nutrition Facts:

Per serving
Calories 245 
Total Fat 11g 
Saturated Fat 1g 
Sodium 63mg 
Total Carbohydrate 33g 
Dietary fiber 5g 
Protein 5g 

 
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