Black-Bean & Tomato Quinoa

Vegetarian
Gluten Free
Health score
18%
Black-Bean & Tomato Quinoa
40 min.
4
355kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your meal? Look no further than this delightful Black-Bean & Tomato Quinoa! Bursting with flavor and packed with wholesome ingredients, this vegetarian and gluten-free recipe is perfect for any occasion. Whether you're hosting a dinner party or simply enjoying a cozy night in, this dish is sure to impress.

With the zesty kick of lime and the earthy richness of black beans, each bite is a celebration of taste and texture. The fluffy quinoa serves as a perfect base, soaking up the delicious dressing while providing a hearty dose of protein. Fresh tomatoes and scallions add a refreshing crunch, while cilantro brings a burst of herbal brightness that ties everything together.

Ready in just 40 minutes, this recipe is not only quick to prepare but also a feast for the eyes with its colorful presentation. At only 355 calories per serving, it’s a guilt-free addition to your meal that will leave you feeling satisfied and nourished. So, gather your ingredients and get ready to whip up a dish that’s as delicious as it is healthy. Your taste buds will thank you!

Ingredients

  • teaspoons lime zest grated
  • tablespoons juice of lime fresh
  • tablespoons butter unsalted cooled melted
  • tablespoon vegetable oil 
  • teaspoon sugar 
  • cup quinoa 
  • 15 ounce black beans rinsed drained canned
  • medium tomatoes diced
  •  spring onion chopped
  • 0.3 cup cilantro leaves fresh chopped

Equipment

  • bowl
  • whisk
  • pot
  • sieve
  • kitchen towels

Directions

  1. Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.
  2. Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
  3. Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes.
  4. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve).
  5. Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes.
  6. Remove pot from heat and remove lid.
  7. Let stand, still covered with towel, 5 minutes.
  8. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Nutrition Facts

Calories355kcal
Protein14.69%
Fat30.15%
Carbs55.16%

Properties

Glycemic Index
51.02
Glycemic Load
1.54
Inflammation Score
-8
Nutrition Score
20.5230437109%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
1.1mg
Naringenin
0.48mg
Kaempferol
0.22mg
Myricetin
0.08mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:354.55kcal
17.73%
Fat:12.13g
18.66%
Saturated Fat:4.52g
28.23%
Carbohydrates:49.92g
16.64%
Net Carbohydrates:38.47g
13.99%
Sugar:3.05g
3.39%
Cholesterol:15.05mg
5.02%
Sodium:416.76mg
18.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.29g
26.58%
Manganese:1.21mg
60.35%
Fiber:11.45g
45.79%
Folate:161.61µg
40.4%
Vitamin K:39.59µg
37.71%
Phosphorus:331.63mg
33.16%
Magnesium:131.16mg
32.79%
Copper:0.51mg
25.36%
Iron:4.34mg
24.1%
Vitamin B1:0.33mg
22.29%
Potassium:762.29mg
21.78%
Vitamin C:16.36mg
19.83%
Vitamin A:888.8IU
17.78%
Vitamin B2:0.29mg
17.03%
Vitamin B6:0.33mg
16.35%
Zinc:2.06mg
13.74%
Vitamin E:1.92mg
12.8%
Vitamin B3:1.76mg
8.8%
Calcium:75.71mg
7.57%
Selenium:5.16µg
7.38%
Vitamin B5:0.61mg
6.12%
Source:Food.com