Quinoa Salad

Heart Smart
quinoa salad

Prep Time: 1.5 hours

Cooking Time: 20 minutes

Ingredients

  • 3/4 cup dry quinoa
  • 1 1/2 cup water
  • 1 cup diced red bell pepper
  • 1 cup canned black beans, drained and rinsed
  • 1 cup frozen corn, thawed
  • 1/2 cup diced red onion
  • 3 tablespoons cider vinegar
  • 2 tablespoons canola oil
  • 1 tablespoon sugar
  • 2 cloves garlic, peeled and minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/3 cup crumbled feta cheese

Instructions

Cook quinoa in 1 1/2 cups water according to package directions, omitting salt and oil if called for. Drain quinoa if necessary and cool. In a large bowl combine the red pepper, black beans, corn, onion and quinoa. In a small jar with a tight-fitting lid, combine the vinegar, oil, sugar, garlic, salt and black pepper; shake to combine. Pour dressing over quinoa salad and toss to combine. Add feta cheese and gently toss. Refrigerate at least 1 hour before serving, allowing flavors to blend.


Nutritional Info

  • Calories = 143
  • Fat = 5 gm
  • Saturated fat = 1 gm
  • Trans fat = 0 gm
  • Cholesterol = 5 mg
  • Protein = 5 gm
  • Sodium = 172 mg
  • Carbohydrate = 19 gm
  • Fiber = 3 gm
  • Calcium = 49 mg
  • Calories from fat = 31%

Food exchanges: 1 starch, 1 vegetable, 1 fat