Southwestern Quinoa Salad

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
74%
Southwestern Quinoa Salad
60 min.
6
326kcal

Suggestions


Looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than this Southwestern Quinoa Salad! Bursting with flavors and textures, this salad is not only a feast for the eyes but also a powerhouse of health benefits. With a delightful combination of protein-packed quinoa, fiber-rich black beans, and creamy avocado, this dish is designed to keep you satisfied and energized.

What makes this salad truly special is its versatility. Whether you’re serving it as a side dish at a summer barbecue, enjoying it as a light lunch, or making it the star of your dinner table, it fits seamlessly into any meal. Plus, it’s vegetarian, gluten-free, and dairy-free, making it an excellent choice for those with dietary restrictions.

The fresh cilantro and zesty lime juice add a refreshing twist, while the pumpkin seeds provide a satisfying crunch. This salad is not just delicious; it’s also very healthy, with a caloric breakdown that supports a balanced diet. Ready in just 60 minutes, it’s an easy and rewarding recipe that will impress your family and friends. So grab your ingredients and get ready to whip up a dish that’s as nourishing as it is flavorful!

Ingredients

  •  avocado pitted peeled thinly sliced
  • 15 oz black beans drained and rinsed canned
  • small cilantro leaves 
  • cup cilantro leaves fresh packed
  • cloves garlic sliced
  • tablespoons chilis green chopped (from 4.5-oz can)
  • 0.1 teaspoon ground cumin 
  • tablespoons juice of lime fresh
  • 1.5 cups chicken broth reduced-sodium
  • tablespoon olive oil 
  • cup onion chopped
  • cups plum tomatoes chopped (Roma)
  • cup quinoa rinsed drained well
  • 0.3 cup pumpkin seeds raw unsalted hulled (pepitas)

Equipment

  • food processor
  • sauce pan

Directions

  1. Spray 3-quart saucepan with cooking spray.
  2. Heat over medium heat.
  3. Add onion to oil; cook 6 to 8 minutes, stirring occasionally, until golden brown. Stir in quinoa and chicken broth.
  4. Heat to boiling; reduce heat. Cover and simmer 10 to 15 minutes or until all liquid is absorbed; remove from heat.
  5. Meanwhile, in small food processor*, place cilantro, pumpkin seeds, garlic and cumin. Cover; process 5 to 10 seconds, using quick on-and-off motions; scrape side.
  6. Add chiles and oil. Cover; process, using quick on-and-off motions, until paste forms.
  7. Into cooked quinoa, add pesto mixture and the remaining salad ingredients. Refrigerate at least 30 minutes to blend flavors.
  8. To serve, divide salad evenly among 6 plates; top each serving with 2 to 3 slices avocado and 1 sprig cilantro.

Nutrition Facts

Calories326kcal
Protein16.64%
Fat29.79%
Carbs53.57%

Properties

Glycemic Index
40.67
Glycemic Load
4.91
Inflammation Score
-9
Nutrition Score
21.969130619712%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.56mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.25mg
Myricetin
0.13mg
Quercetin
8.38mg

Nutrients percent of daily need

Calories:326.27kcal
16.31%
Fat:11.26g
17.33%
Saturated Fat:1.71g
10.67%
Carbohydrates:45.56g
15.19%
Net Carbohydrates:33.35g
12.13%
Sugar:3.68g
4.08%
Cholesterol:0mg
0%
Sodium:49.75mg
2.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.15g
28.3%
Manganese:1.22mg
61.13%
Folate:209.44µg
52.36%
Fiber:12.21g
48.86%
Magnesium:145.08mg
36.27%
Phosphorus:328.6mg
32.86%
Vitamin K:29.49µg
28.08%
Potassium:912.34mg
26.07%
Copper:0.52mg
25.85%
Vitamin C:20.96mg
25.41%
Vitamin B1:0.35mg
23.55%
Iron:3.81mg
21.15%
Vitamin A:1039.34IU
20.79%
Vitamin B6:0.41mg
20.26%
Zinc:2.38mg
15.86%
Vitamin E:2.34mg
15.6%
Vitamin B3:2.91mg
14.56%
Vitamin B2:0.23mg
13.56%
Vitamin B5:1.02mg
10.21%
Calcium:61.93mg
6.19%
Selenium:3.98µg
5.69%