Liz's Blog for a Healthier, Happier Life

Quinoa, Black Bean & Orange Salad with Chili Lime Dressing

When testing a new recipe, I often take taste samples to my various neighbours to get their feedback.  When my neighbour Mike tasted this one, he said “I’ve had salads like this before, but this one’s the best!  It’s perfect.”  His wife Winn said “It’s super tasty!  Very yummy!  The oranges add a nice tang.”  Their daughter Krista loved it too.  It was a hit with the whole family!  It really is a delicious salad that’s bursting with flavour and great nutrition.  I recommend serving it while it’s still warm (as soon as you add the cooked quinoa to the other ingredients), however, it’s also great served cold or warmed up in the microwave the next day.  I hope you enjoy it as much as my neighbours did! 

P.S.  Don’t forget to add the diced avocado on top, just before serving.

Makes 6 Servings

Salad Ingredients:

1 cup (250 mL) uncooked quinoa (makes about 3 cups/750 mL cooked)

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

2 cups (500 mL) seedless oranges, peeled and chopped (mandarin or clementine oranges are another option)

1 can (341 mL/12 fl oz) peaches and cream corn, no salt added, drained

1 small red pepper, diced

½ cup (125 mL) red onion, finely diced

¼ cup (60 mL) freshly chopped cilantro

Chili Lime Dressing Ingredients:

¼ cup (60 mL) extra virgin olive oil

Zest and juice of one large lime (about 2 Tbsp/30 mL lime juice)

1 Tbsp (15 mL) apple cider vinegar or white wine vinegar

2 cloves of garlic, minced

2 tsp (10 mL) Dijon mustard

2 tsp (10 mL) of maple syrup

½ tsp (2.5 mL) ground cumin

½ tsp (2.5 mL) chili powder

½ tsp (2.5 mL) salt

¼ tsp (1 mL) crushed red pepper flakes

Salad Topping:

Add ¼ cup (60 mL) diced avocado to the top of each bowl just before serving

Directions:

  1. Cook 1 cup (250mL) of quinoa according to package directions.  Cook with a low sodium or no sodium broth, instead of water, for more flavour.  Set aside when cooked.
  2. While the quinoa is cooking, drain the black beans and corn and add to a large bowl. 
  3. Chop/dice the oranges, red pepper, red onion, and cilantro.  Add to the same bowl as the black beans and corn.  Mix all ingredients together. 
  4. In a small bowl or measuring cup mix the dressing ingredients.
  5. Add the cooked quinoa to the large bowl of salad ingredients.  Pour the dressing over the quinoa.  Mix all the ingredients together. 
  6. Serve warm in bowls.  Top each serving with freshly, diced avocado.

Nutrition Per Serving (each serving is about 2 cups/500 mL): 356 calories, 12 g fat, 1.4 g saturated fat, 51 g carbohydrates, 9 g sugars, 10 g fibre, 11 g protein, 220 mg sodium

Nutrition of Avocado Topping (¼ cup/60 mL) per serving: 60 calories, 5.5 g fat, .8 g saturated fat, 3 g carbohydrates, 2.5 g fibre, .8 g protein, 3 mg sodium

Note:  For extra protein, add a tablespoon or two of hemp seeds. Brown rice can be used as an alternative to quinoa.

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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 playing hockey in the winter. Perhaps, most importantly, I never let a good dance song go to waste!

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