Archive | August 2013

Three-Bean Quinoa Salad

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Ingredients:

 Dressing

–       1 clove garlic, minced

–       1 T dijion mustard

–       2 T honey

–       ¼ cup balsamic vinegar

–       ¼ cup water

–       ¼ cup olive oil

–       1 teaspoon salt

–       ½ teaspoon black pepper

Salad

–       1 cup quinoa

–       2 cups of fresh green beans

–       1 T olive oil

–       ½ red onion, diced small

–       ½ red pepper, diced small

–       1 carrot, diced small

–       4 cloves garlic

–       1 cup red kidney beans

–       1 cup garbanzo beans

–       ¼ cup white wine

–       ½ cup fresh diced tomatoes

–       ¼ cup fresh chopped parsley

 Preparation:

  1. To make the dressing, put the first 5 ingredients in a bowl or blender and either blend or whisk while slowly adding the oil in a steady stream. Adjust seasoning if needed.
  2. Cook quinoa according to package directions. Remove from pot and cool in a bowl in the refrigerator.
  3. Meanwhile, bring a pot of salted water to a rapid boil. Drop the green beans in for 2 minutes until tender but still bright green and crisp. Strain and shock by running cold water over the beans or by putting in an ice bath for 1 minute. Cut the beans into 4 to 5 pieces each and set aside.
  4. In a large sauté pan, heat the oil at medium heat and sauté the onion, pepper and carrot for about 2-3 minutes until soft and translucent. Add the garlic and continue cooking for an additional minute. Add the beans and toss for about 2 minutes until heated through. Add white wine and cook down until most of the liquid is evaporated. Remove from pan and cool down in the refrigerator.
  5. Once everything has cooled, simply mix the bean mixture with the quinoa and green beans. Add the dressing and mix thoroughly. Let sit in the fridge for at least 1 hour before serving.

Nutrition Facts:

Calories: 292

Fat: 11g

Saturated Fat: 1.5g

Carbohydrates: 37g

Fiber: 9g

Protein: 11g