I call this recipe Sunshine Grain Salad because it’s packed with beautiful colors. I am constantly encouraging people to eat the colors of the rainbow on a daily basis (more nutrients and antioxidants that way) and this salad is about as colorful as it gets. Quinoa [shown right] is also packed with protein in the form of essential amino acids which your body cannot produce on its own. For a grain—its actually a seed—it’s simple to cook. It takes about 10 minutes, so it’s a great way to get a lot of nutrition into your body when you’re short on time.
Sunshine Grain Salad
4 cups cooked quinoa* or whole grain couscous
½ cup diced red onion
1 cup chopped bell peppers (use red, orange or yellow)
1 cup diced radishes
1 cup halved cherry tomatoes
1 cup black beans
1 cup grilled or fresh corn kernels
2 tablespoon extra-virgin olive oil
1 tbsp red wine vinegar
Juice of one lime (zest is optional)
1 teaspoon ground cumin
¼ cup chopped parsley (or cilantro)
Salt and pepper to taste
Mix all ingredients together in a bowl and serve.
*To cook quinoa: rinse quinoa well. Combine 1 part quinoa with 2 parts water in a saucepan.
Bring to a boil then cover. Reduce heat and simmer for 15-20 minutes.
Per serving: 119 calories, 4.78 g protein, 19.58 g carb, 2.91 g fat, .4g sat fat, 0 mg chol, 77mg sodium, 4 g fiber
Katie Cavuto Boyle MS, RD, is a Registered Dietitian, chef, and owner of Healthy Bites ToGo Market
Image: harvested quinoa seeds; courtesy of wikimedia.org