Tuesday, May 22, 2012

South Western Quinoa - with black beans and corn

Last weekend I had the opportunity to participate in Food Revolution Day put on by Fit City Kennesaw.  I'm happy to say we had over 150 people signed up to attend a cooking class called “See It, Make It, Eat It” that was conducted at the Edge Kitchen off Jiles Road by instructors to teach people how to prepare healthy foods.

My dish for the day was the Quinoa and Black Bean Salad or what I would like to call a Southwestern Quinoa Salad.  Quinoa is a grain-like crop grown primarily for its edible seeds.  Nutritional evaluations of quinoa indicate that it is a source of complete protein.  It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. 
Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous.  Make a double batch when you  make it and use it in several dishes through out the week.  It can go from breakfast to dinner with a few swap outs.

Quinoa and Black Bean Salad

1 teaspoon olive oil
1 onion, chopped
3 cloves garlic, minced
¾ - 1 cup quinoa (uncooked)
1 ½ cups liquid - water, vegetable broth, chicken broth
1 teaspoon cumin
¼ teaspoon cayenne pepper
1/4 cup lime juice
10 oz frozen corn or 3 ears corn
2 15 oz. can Black Beans, rinsed and drained
½ cup cilantro, chopped
Heat oil in pan over medium heat.  Stir in onions and garlic.  Saute until lightly browned.  Meanwhile, place quinoa and liquid in a pot, bring to a boil.  Stir, cover, and reduce to low heat.  Allow to cook for  20 minutes.

Mix quinoa with seasoning, corn, black beans, onion mixture, lime juice and cilantro. Allow to cool for one hour in the fridge to let the flavors meld. Taste to adjust seasoning.

This is a great salad and will last in the fridge for at least 4-5 in a tightly covered container.

Thank you to everyone that participated in Food Revolution Day, I hope we inspired you to try something new and delicious in your own kitchen.

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