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Quinoa, Pepper, Black Bean, and Corn Salad

Serves 8


    This take on “Texas Caviar” with the addition of quinoa lends an added punch of protein. It’s full of antioxidant-rich red vegetables and is a great source of iron, potassium, and dietary fibre. Savour it like a salad, spoon it over tacos, or scoop it like salsa; the variety of textures, flavours, and subtle spice makes this a party-perfect dish.


    Use those stems

    Cilantro stems are edible and, more importantly, highly flavourful—so don’t throw them out. Make sure they are well washed, as they can be sandy. Avoid any tough stems at the bottom of the plant, but use the tender part of the stem and chop it up, just as you would with the leaves.


    Quinoa, Pepper, Black Bean, and Corn Salad


      • 1 cup (250 mL) red bell pepper, finely diced
      • 1 cup (250 mL) yellow bell pepper, finely diced
      • 1 cup (250 mL) orange bell pepper, finely diced
      • 1 cup (250 mL) corn
      • 3/4 cup (180 mL) sliced red onion
      • 14 oz (398 mL) can black beans, drained and rinsed
      • 1 1/2 cups (350 mL) cooked quinoa
      • 2 cups (500 mL) grape tomatoes
      • 1/2 jalapeno pepper, de-seeded and very finely diced
      • 1 cup (250 mL) chopped cilantro leaves and tender stems
      • 1/2 tsp (2 mL) cumin
      • 1/2 tsp (2 mL) chipotle powder
      • 1/4 tsp (1 mL) salt
      • 3 Tbsp (45 mL) extra-virgin olive oil
      • 3 Tbsp (45 mL) lime juice


      Per serving:

      • calories257
      • protein9 g
      • total fat8 g
        • sat. fat1 g
      • total carbohydrates 41 g
        • sugars4 g
        • fibre7 g
      • sodium254 mg



      In large mixing bowl, combine bell peppers, corn, onion, beans, quinoa, tomatoes, jalapeno pepper, and cilantro. In small bowl, combine cumin, chipotle powder, and salt. Sprinkle over salad along with olive oil and lime juice. Mix well.



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