High fiber recipe: Quinoa and Black Bean salad - Cincinnati News, FOX19-WXIX TV

High fiber recipe: Quinoa and Black Bean salad

Researchers have long known that a diet high in fiber may help reduce the risk of heart disease, obesity, diabetes and certain types of cancer. Populations with highest fiber intakes have the lowest rates of all-cause mortality.

Lisa Andrews from Soundbites Nutrition suggests eating a plant-based diet to obtain more fiber in your diet. Here's her high-fiber recipe for a Quinoa and Black Bean salad:

Quinoa (pronounced KEEN-WAH) is a grain from Peru that's higher in protein and fiber than pasta or rice AND is gluten-free to boot! It cooks up similar to rice (in about 15 minutes) and has a subtle nutty flavor and mildly crunchy texture. If you're plumb out of lime juice, you can substitute red wine vinegar. Not a jalapeno fan? Leave ‘em out. You can add scallions or red onions to the recipe as well for added color and nutrition. Enjoy!

Ingredients:

1 ½ cups dry quinoa

1 ½ cups canned black beans (drained & rinsed)

1 ½ Tbsp. red wine vinegar

1 ½ cups cooked corn (or thawed frozen corn)

¾ cup finely chopped green or red bell pepper

2 pickled jalapeno chiles, seeds & minced

½ cup finely chopped cilantro

Dressing:

Juice from 2 fresh limes or 5 ½ Tbsp. bottle lime juice

1 tsp. salt

1 ½ tsp. ground cumin

1/3 cup olive or canola oil

Directions:

1. Wash quinoa in a bowl until water runs clear.

2. Cook quinoa according to directions (2 cups water to 1 cup quinoa)

3. While quinoa is cooking, in a small bowl, toss beans with vinegar, salt and pepper to taste.

4. Transfer quinoa to a large bowl and cool. Add beans, corn, bell peppers, jalapenos and cilantro and toss well.

For Dressing:

1. In a small bowl, whisk together lime juice, salt and cumin and add oil. Continue to whish together until well blended.

2. Drizzle dressing over salad and toss well. Add salt and pepper to taste.

3. Salad can be made ahead of time and keeps for ~1 week.

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