Quinoa and Black Bean Salad
Quinoa and black beans create a satisfying, diabetic-friendly salad packed with protein, fiber, and nutrients. This vibrant and flavorful dish is perfect for maintaining stable blood sugar levels while keeping you full and energized throughout the day.
Prep Time: 15 minutes
Cook Time: 15 minutes
Portions: 4 servings
Glycemic Index (GI): 53 (Medium)
Glycemic Load (GL): 15 (Medium)
Ingredients:
- 1 cup cooked quinoa
- 1 can black beans (drained and rinsed)
- 1 red bell pepper, chopped
- 1/2 red onion, finely chopped
- 1 cup corn (fresh or frozen)
- Handful of fresh cilantro, chopped
- Juice of 2 limes
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Optional: 1 diced jalapeño for spice, 1 diced avocado for creaminess
Instructions:
- Cook the Quinoa:
- Cook the quinoa according to the package instructions.
- Once cooked, let it cool to room temperature.
- Prepare the Vegetables:
- Chop the red bell pepper and finely chop the red onion.
- If using frozen corn, thaw it before using.
- Mix the Salad:
- In a large mixing bowl, combine the cooled quinoa, black beans, chopped bell pepper, red onion, and corn.
- Add the chopped cilantro and stir until everything is well combined.
- Make the Dressing:
- In a small bowl, mix the lime juice and olive oil.
- Pour the dressing over the salad and toss to coat evenly.
- Season with salt and pepper to taste.
- Optional Additions:
- If desired, add a diced jalapeño for a spicy kick.
- Include diced avocado for added creaminess and healthy fats.
- Serve or Store:
- Serve immediately or store in an airtight container in the refrigerator for up to five days.
- If storing for meal prep, consider keeping the dressing separate and adding it just before eating to maintain the freshness of the ingredients.
Enjoy this quinoa and black bean salad as a healthy, balanced meal that supports diabetes management while providing a burst of flavor and nutrients!