First, here is a Quinoa Black Bean Salad (serves 8):
Ingredients:
- 2 cups uncooked Quinoa
- 1 can low sodium black beans
- 4 stalks celery, diced
- 1 green pepper, diced
- 1 red pepper, diced
- 2 handfuls sugar snap peas, halved
- 1/2 small red onion, diced
- 2 tbsp. minced garlic
- 1 medium sized carrot, peeled and diced
- 1/2 cup extra-virgin olive oil
- 4 tbsp. lime juice
- chili powder
- cumin
- black pepper
- garlic powder
- celtic sea salt
- Bring 4 cups of water to a boil; add Quinoa and reduce heat to simmer; cover and simmer 15 minutes until all liquid is absorbed; set aside
- Place all vegetables and garlic in large skillet with 2 tsp. olive oil and lightly saute for 3-4 minutes to release flavors (vegetables should remain crispy). During last minute of saute, add cumin, black pepper, garlic powder, and a dash of sea salt (all spices are to taste)
- In a small container, make the dressing: whisk the remaining olive oil with the lime juice, chili powder, garlic powder, and black pepper
- In a large container (or serving bowl) mix the quinoa, veggie mixture, and dressing together
- Refrigerate and serve chilled
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| sauteeing the veggies |
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| Quinoa is such a cool looking grain...additionally, it is high in protein and in fiber |
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| Finished Product! |
Next up is a chilled lentil salad with spinach, broccoli, zuchini, and red onion in a lemon-garlic vinaigrette (serves 8). Lentils are great because they have the highest protein content of any legume and they also don't require pre-soaking like most other dried beans
Ingredients:
- 2 cups dry lentils, uncooked
- 2 handfuls baby spinach, shredded by hand
- 1 cup chopped broccoli
- 1 small zucchini, shredded
- 1/2 small red onion, diced
- 1 oz. feta cheese, finely diced
- 3 tbsp lemon juice
- 1/4 cup extra virgin olive oil
- 1 tsp. lemon zest
- 2 tbsp. minced garlic
Instructions:
- In a pot, place the lentils in enough water to cover them by 1 inch; bring to a boil and then simmer uncovered for 20-25 minutes, until lentils are tender (this should be done slightly in advance to allow the lentils to cool)
- Whisk together lemon juice, lemon zest, olive oil, and minced garlic
- In a large container, mix the lentils, spinach, onions, zucchini, broccoli, and feta
- Add the dressing, and stir to mix
- Serve chilled!
Another delicious summer salad, inspired by my friend Dan, is a 5-Bean Salad with Orzo:
Ingredients:
- 1 can low sodium Pinto Beans, rinsed and drained
- 1 can low sodium Black Beans, rinsed and drained
- 1 can low sodium Kidney Beans, rinsed and drained
- 1 can low sodium White Beans, rinsed and drained
- 1 can low sodium Garbanzo Beans, rinsed and drained
- 1 can low sodium Golden Corn, rinsed and drained
- 1/2 small red onion, diced
- 4 celery stalks, diced
- Fresh cilantro, finely chopped
- White Pepper
- 1/4 cup Balsamic Vinegar
- 1 package of Orzo, cooked according to package directions
- Whisk together white pepper and balsamic vinegar
- Mix the cooked orzo with the beans, cilantro, and onion
- Pour the dressing over and mix gently
- Serve chilled!
Hope these delicious recipes inspire you to bring a little health and clean eating to your next barbeque or party!
Happy Independence Day!!
