Liz's Blog for a Healthier, Happier Life

Quinoa Salad with Black Beans, Apples & Red Grapes

Try this recipe.  It’s loaded with superstar ingredients and tastes fantastic.  It’s great anytime, but I highly recommend it as a take-to-work lunch.  Make it on the weekend and enjoy it all week long.  My eldest daughter Chelsea helped me create it.  Thanks Chelsea!  I hope you love it as much as we do!  It’s so good!

Serves 6

Salad Ingredients:

3 cups (750 mL) cooked quinoa (1 cup of uncooked quinoa makes about 3 cups cooked)

1 can (19 oz/540 mL) of black beans, no salt added, drained and rinsed

2 diced Gala or Fuji apples (leave skin on)

2 cups (500 mL) red seedless grapes, halved

½ cup (125 mL) fresh chopped cilantro

Dressing Ingredients:

¼ cup (60 mL) orange juice

3 tbsp (45 mL) extra virgin olive oil

1 tsp (5 mL) freshly grated lemon zest (peel)

1 tbsp (15 mL) fresh lemon juice

1 tbsp (15 mL) pure maple syrup

2 tsp (10 mL) Dijon mustard

2 tsp (10 mL) cumin

2 tsp (10 mL) minced fresh ginger root

3 green onions, diced (including the green part)

1/4 tsp (1 mL) dried red pepper flakes (optional)

1/4 tsp (1 mL) salt

1/4 tsp (1 mL) freshly ground pepper

Directions:

1.  Cook 1 cup (250 mL) of quinoa according to package directions.  Cook with low-sodium chicken or vegetable broth, instead of water, for more flavour.  Set aside to cool.

2.  Put chopped apples, grapes and cilantro, along with black beans in a large bowl.  Add cooked quinoa.

3.  Whisk together dressing ingredients.  Pour over salad ingredients.  Mix until thoroughly combined.  Enjoy immediately or put in the fridge and enjoy later the same day or later in the week (keeps for about 3 to 4 days.).  My daughter and I both enjoyed it most served cold – the time spent in the fridge gave the flavours a chance to mingle and come alive!      

Nutritional Information Per Serving (1 ¾ cup/435 mL):  350 calories, 9 g fat, 1 g saturated fat, 58 g carbohydrates, 18 g sugars, 9.5 g fibre, 11 g protein, 166 mg sodium

P.S.  If you make it, be sure to let me know how you like it!

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Author:

I’m a registered dietitian with a passion for peanut butter sandwiches and an undying love for chocolate. I’ve been researching, writing, and speaking about eating for optimal health for over 25 years. I have two wonderful daughters, love hiking year-round, and have a definite addiction to pickleball. Perhaps, most importantly, I never let a good dance song go to waste!

Comments:

  • January 8, 2014

    This might be a solution for my sweetness craving. Fruit, fibre and protein all in one bowl. Will have to try this, making drool already at the combination of flavours.

    You’ve got a smart nutritionally aware daughter – what a surprise!?! NOT.

    Happy New Year!

    reply
  • April 11, 2020
    Lisa

    I absolutely LOVE this salad. I’ve made it several times now 🙂 Thank you

    reply

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