Avocado Quinoa Salad
January 20, 2017
Tasty and refreshing, just one cup of this colorful salad provides a meal rich in nutrients, protein and fiber.
Quinoa and black beans offer an alternative to protein-rich foods, like meat and fish. Avocados, corn, tomatoes, green and red peppers, even the cilantro, are all associated with having cancer-fighting properties, along with many other health benefits.
Tossed with a dressing of olive oil, lime juice and turmeric, this flavorful salad is sure to become a favorite.
Preparation time: 30 to 45 minutes
- 1 cup quinoa
- 2 cups vegetable stock or low-sodium chicken stock
- 1, 14 oz can corn, drained and rinsed
- 1, 14 oz can black beans, drained and rinsed
- 1 cup tomatoes, diced
- ½ cup chopped cilantro
- 1 medium sweet red pepper, diced
- 1 medium green pepper, diced
- Juice of 2 limes
- ⅓ cup good quality extra virgin olive oil
- 2 teaspoons turmeric
- 1 teaspoon black pepper
- 1 teaspoon sea salt
- 1 avocado, diced, tossed in some lime juice
- Thoroughly rinse the quinoa in water and drain before cooking (otherwise quinoa will be gritty). Cook quinoa according to package instructions in either vegetable or chicken stock for added flavor and nutrition.
- Fluff the cooked quinoa with a fork and allow it to cool completely (about 15 minutes).
- While quinoa is cooling, whisk together the lime juice, olive oil, turmeric, black pepper and salt in a small bowl.
- Add the black beans, corn, tomatoes, red and green peppers, and cilantro to the quinoa.
- Stir dressing into quinoa-vegetable mixture.
- Cover and refrigerate for at least an hour before serving.
- To serve, top quinoa salad with 3-4 pieces of diced avocado.
Makes 10 cups.
Adapted from Marisa Mozer, MD, RD, LDN, Rush University Medical Center.
Per 1 cup serving: 227 calories; 12.2g total fat (1.6g saturated, 1.7g polyunsaturated, 7.8g monounsaturated); 405mg sodium; 0.0mg cholesterol; 27g carbohydrate; 5.7g fiber; 1.4g sugars; 6.7g protein; 399.7mg potassium.
Stephanie Swavely, RD, LDN
Stephanie Swavely, RD, LDN, is an oncology dietitian and patient navigator at the Ann B. Barshinger Cancer Institute.
Education: A graduate of West Chester University with a B.S. in Nutrition, Swavely sits on the Board of Directors of the Central Pennsylvania Academy of Nutrition and Dietetics.