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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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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.