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Healthy Recipes for Women

Quinoa Bean Salad

This colorful salad is easy to make and can be portioned out for a week’s worth of fiber-rich lunches. Eat as a stand-alone, or pump up the protein with some shrimp or grilled chicken.

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Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 bunch asparagus, cut into 2-inch pieces
  • 2 (5-ounce) cans water-packed white tuna, drained
  • 1 (14-ounce) can black beans, drained and rinsed
  • 2 cups cherry tomatoes, halved
  • 1 yellow bell pepper, diced
  • ½ cup flat-leaf parsley, roughly chopped
  • 2 scallions, sliced
  • 1/3 cup walnuts, chopped
  • 1/3 cup dried cranberries or dried cherries
  • ½ cup 100 percent carrot juice
  • 3 tablespoons extra-virgin olive oil
  • Juice of 1 lemon
  • 2 garlic cloves, minced
  • ½ teaspoon cumin powder
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

Directions

  1. Heat a heavy saucepan over medium heat.
  2. Add quinoa to the pan and toast it, shaking pan often, until fragrant and beginning to pop, about four minutes.
  3. Add 2 cups of water and cover, simmering over medium-low heat until tender, about 12 minutes.
  4. Set aside to cool and then fluff with a fork.
  5. Steam or boil asparagus until tender.
  6. In a large bowl, toss together quinoa, asparagus, tuna, black beans, yellow pepper, cherry tomatoes, parsley, scallions, walnuts and dried fruit.
  7. In a separate bowl, whisk together carrot juice, olive oil, lemon juice, garlic, cumin, salt and pepper.
  8. Pour carrot juice mixture over quinoa mixture and toss.

Nutrients Per Serving: Calories: 387; Total Fats: 15 g; Saturated Fat: 2 g; Trans Fat: 0 g; Cholesterol: 20 mg; Sodium: 296 mg; Total Carbohydrates: 44 g; Fiber: 9 g; Sugar: 8 g; Protein: 22 g; Iron: 5.7 mg