Monday, June 3, 2013

Superfood Black Bean and Quinoa Salad with Lime Dressing

This recipe for black bean and quinoa salad with lime dressing is packed with low fat protein, phytonutrients, fiber and lots of South American flavor.  
Black Bean and Quinoa Salad with Lime Dressing (Lexi Van de Walle)
The perfect healthy dish for a summer party, I first made it for the Slow Food East End Food Revolution event in Bridgehampton in May, using locally grown beans. I've since modified the recipe to make it even more delicious.

Prep for Black Bean and Quinoa Salad (Lexi Van de Walle)

The dense and meaty beans and fluffy quinoa soak up the tongue stimulating flavors of the jalapeno, lime, cumin, coriander and cayenne for a vegan main dish or snappy side.  
Vegetables and Cilantro for Black Bean and Quinoa Salad (Lexi Van de Walle)
The summer vegetables and herbaceous cilantro leaves add flavor and crunch to make it a balanced meal of protein and complex carbohydrate.  
1 pound dry black beans, soaked overnight (or 5 cups of canned black beans, rinsed)
1 cup quinoa, rinsed and drained
1 red onion, chopped finely
2 jalapeno peppers, minced
1 red or green pepper, chopped finely
4 tablespoons of fresh cilantro, minced
2 ears of fresh, cooked corn (kernels removed) or 12 oz. bag of frozen corn 
2 medium tomatoes (add if in-season and delicious), diced
1/3 cup olive oil
6 table spoons of lime juice (1-2 limes)
1 tablespoon of ground cumin
1 tablespoon of ground coriander
1/2 teaspoon cayenne
1 clove of garlic, minced
salt to taste

If using dried beans, soak over night and be sure to change the water several times to remove any dirt.  In a large, heavy pot, generously cover cleaned and soaked beans with water and bring to a boil. Cook for about one hour, adding water as needed, until beans are soft. Strain, rinse and set aside to cool. If using canned, rinse beans in a colander and set aside.

For the quinoa, it's important to rinse this ancient grain to remove a bitter tasting coating in at least four changes of water or until the water becomes clear. Bring 2 quarts of water to a boil and cook the quinoa for 12-15 minutes, until tender but not mushy. Strain in a fine mesh strainer, rinse in cold water and strain again.  Set aside to cool. 

While the beans and quinoa are cooking, prepare the red onion, jalapeno, red pepper and cilantro.  If using fresh corn, removed kernels from the cob; thaw, if using frozen. Dice tomatoes. Set aside.

To prepare the dressing, combine olive oil and lime juice with the spices and minced garlic. 

Several hours before serving, combine cooked beans and quinoa with chopped vegetables in a large bowl. Add dressing and gently toss. Refrigerator until ready to serve. 

Provisions & Ingredients Package for Dried Black Beans (Lexi Van de Walle)
As an added bonus, the black turtle beans, are available at the new locavore shop in Peconic on the North Fork called Provisions & Ingredients, were grown in upstate New York by the farmers at Cayuga Pure Organics.

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