Red Quinoa Bean Salad

Quinoa is often mistaken for a grain, but it is a seed. It is one of the only plant foods that supplies complete proteins, offering all essential amino acids in a healthy balance.

Quinoa is one of the most protein rich foods that you can eat.

It contains twice the fiber of traditional grains.

The cranberries in this dish add to the bright red color, while adding tartness to the recipe.

Photo Credit: A Healthier Michigan

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Ingredients

 

  • 3 cloves garlic, minced
  • 1 large lemon, juiced
  • 2 Tbsp. olive oil
  • 3/4 tsp. kosher salt (if you only have table salt, you will need significantly less, so be careful!)
  • 3/4 tsp. coarse ground black pepper
  • 1 (15 oz.) can organic chickpeas, drained and rinsed, optional to remove skin
  • 1 cup cooked red quinoa (I like to use a tri-color blend, but any color quinoa will do)
  • 3/4 cup minced red onion (about ½ of a medium red onion)
  • 1 (15 oz.) can organic red kidney beans, drained and rinsed (dark or light)
  • 1 red bell pepper, finely diced (about ½ inch pieces)
  • 3/4 cup dried cranberries
  • 1/4 cup packed Italian parsley leaves, finely chopped
  • 3 scallions, finely chopped

Red Quinoa Bean Salad

Instructions
1. Mix together garlic, lemon juice, olive oil, salt and pepper in a small bowl as the dressing.
2. Mix together the rest of the ingredients for the quinoa and bean salad.
3. Combine the dressing and salad together and let sit for about 10-15 minutes before serving. Enjoy!



Nutrition Info per Serving:
Nutrition Facts
12 Servings Total
1 serving = 1 cup
Amount Per Serving
Calories127.3
Total Fat3.1 g
Saturated Fat0.4 g
Polyunsaturated Fat0.5 g
Monounsaturated Fat1.8 g
Cholesterol0.0 mg
Sodium320.7 mg
Potassium185.2 mg
Total Carbohydrate22.1 g
Dietary Fiber4.6 g
Sugars5.1 g
Protein4.2 g
Vitamin A17.6 %
Vitamin B-120.0 %
Vitamin B-68.2 %
Vitamin C49.1 %
Vitamin D0.0 %
Vitamin E0.2 %
Calcium2.9 %
Copper5.7 %
Folate10.2 %
Iron7.0 %
Magnesium5.0 %
Manganese15.2 %
Niacin1.5 %
Pantothenic Acid1.6 %
Phosphorus6.1 %
Riboflavin2.6 %
Selenium2.0 %
Thiamin3.2 %
Zinc3.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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    1. Hi Jon,
      Sorry about that. We’ve updated this recipe with the instructions. If you go ahead and try it, let us know what you think!
      – Julie

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