Southwest Quinoa Salad made with quinoa, black beans, corn, green peppers, onions, jalapeños, and cilantro offers a refreshing and nutritious twist on traditional salads. Quinoa is a complete protein, providing all nine essential amino acids, making it a great base for a plant-based meal. The black beans and corn add a hearty, satisfying texture while also delivering fiber and additional protein. Green peppers and onions contribute crunch and flavor, along with a boost of vitamins and antioxidants. The jalapeños add a spicy kick, enhancing the overall flavor profile and giving the dish a Southwestern flair. Finally, fresh cilantro adds a burst of herbal brightness, tying all the ingredients together. This salad is not only delicious but also versatile, easy to prepare, and packed with nutrients, making it an excellent choice for a light yet filling meal.
| Level: Intermediate |
Prep: 50 minutes |
Yield: 6 servings |
| Total: |
Inactive: |
Serving Size: 8 oz|1 cup |
Ingredients
- 1 cup cooked quinoa
- 1 can (15 ounces) black beans
- 1 can yellow corn
- 1 cup green peppers
- 1 cup red peppers
- ¼ cup diced red onions
- 2 diced jalapenos
- ¼ teaspoon garlic
- ½ cup lemon juice
- 1 teaspoon ground cumin
- ¼ teaspoon salt
- 1 tablespoon canola oil
- 1 teaspoon chili powder
- ½ cup fresh chopped cilantro
Directions
- In a large bowl mix beans, cooked quinoa, corn, red onions, jalapeno, and chopped cilantro.
- In separate bowl whisk lemon juice, canola oil and spices.
- Mix dressing with ingredients and toss to coat. Serve on a bed of lettuce, with tortillas, or chips.
Nutrition Facts
6 servings per recipe
Serving size: 8 oz
Calories 170 per serving
| Contents |
% Daily Value |
| Total Fat 3.5g |
5% |
| Saturated Fat 0.5g |
3% |
| Trans Fat 0g |
|
| Cholesterol 0mg |
0% |
| Sodium 270mg |
12% |
| Total Carbohydrate 26g |
10% |
| Dietary Fiber 7g |
#27% |
| Total Sugars 4g |
|
| Incl. Added Sugars g |
|
| Protein 7g |
14% |
| Vitamin D 0mcg |
0% |
| Calcium 40mg |
4% |
| Iron 2.2mg |
10% |
| Potassium 420mg |
8% |
| The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
Weding, H.
2024,
Southwest Quinoa Salad,
Extension | University of Nevada, Reno, Recipes
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Southwest Quinoa Salad
Southwest Quinoa Salad made with quinoa, black beans, corn, green peppers, onions, jalapeños, and cilantro offers a refreshing and nutritious twist on traditional salads. Quinoa is a complete protein, providing all nine essential amino acids, making it a great base for a plant-based meal. The black beans and corn add a hearty, satisfying texture while also delivering fiber and additional protein. Green peppers and onions contribute crunch and flavor, along with a boost of vitamins and antioxidants. The jalapeños add a spicy kick, enhancing the overall flavor profile and giving the dish a Southwestern flair. Finally, fresh cilantro adds a burst of herbal brightness, tying all the ingredients together. This salad is not only delicious but also versatile, easy to prepare, and packed with nutrients, making it an excellent choice for a light yet filling meal.
| Level: Intermediate |
Prep: 50 minutes |
Yield: 6 servings |
| Total: |
Inactive: |
Serving Size: 8 oz|1 cup |
Ingredients
- 1 cup cooked quinoa
- 1 can (15 ounces) black beans
- 1 can yellow corn
- 1 cup green peppers
- 1 cup red peppers
- ¼ cup diced red onions
- 2 diced jalapenos
- ¼ teaspoon garlic
- ½ cup lemon juice
- 1 teaspoon ground cumin
- ¼ teaspoon salt
- 1 tablespoon canola oil
- 1 teaspoon chili powder
- ½ cup fresh chopped cilantro
Directions
- In a large bowl mix beans, cooked quinoa, corn, red onions, jalapeno, and chopped cilantro.
- In separate bowl whisk lemon juice, canola oil and spices.
- Mix dressing with ingredients and toss to coat. Serve on a bed of lettuce, with tortillas, or chips.
Nutrition Facts
6 servings per recipe
Serving size: 8 oz
Calories 170 per serving
| Contents |
% Daily Value |
| Total Fat 3.5g |
5% |
| Saturated Fat 0.5g |
3% |
| Trans Fat 0g |
|
| Cholesterol 0mg |
0% |
| Sodium 270mg |
12% |
| Total Carbohydrate 26g |
10% |
| Dietary Fiber 7g |
#27% |
| Total Sugars 4g |
|
| Incl. Added Sugars g |
|
| Protein 7g |
14% |
| Vitamin D 0mcg |
0% |
| Calcium 40mg |
4% |
| Iron 2.2mg |
10% |
| Potassium 420mg |
8% |
| The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
Published by:
Weding, H., 2024, Southwest Quinoa Salad, Extension | University of Nevada, Reno, Recipes
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