Trevor's Recipe Collection
Trevor's Recipe Collection
Trevor's Kitchen
Trevor's Kitchen
Quinoa-Black Bean Salad with Basil-Lemon Dressing
Quinoa-Black Bean Salad with Basil-Lemon Dressing
About the Recipe
This zesty salad is full of fresh vegetables and protein- and fiber-packed tofu and beans, making this a vegetarian main salad everyone will love.
The salad is also versatile: swap out the basil, lemon juice, and mustard for chopped cilantro, lime juice, and a little minced jalapeño.
Use any vegetables you like in place of the tomato, onions, and carrot.
Building the salad in stages allows for maximum flavor and texture: tofu sears separately until very crisp, the vinaigrette is tossed with the hot cooked quinoa so it can absorb, and fresh vegetables are added right at the end to retain their crunch.
This recipe is from By MAUREEN CALLAHAN – COOKING LIGHT
Ingredients:
1 1/2 cups uncooked quinoa
3 cups organic vegetable broth (such as Swanson Certified Organic)
1 (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
3 tablespoons olive oil, divided
1 1/4 teaspoons salt, divided
1 cup chopped fresh basil
3 tablespoons fresh lemon juice
2 tablespoons Dijon mustard
1 teaspoon sugar
2 teaspoons grated lemon rind
1/2 teaspoon freshly ground black pepper
3 garlic cloves, minced
1 (10-ounce) package frozen baby lima beans
4 cups chopped tomato (about 3 medium)
1/2 cup sliced green onions
1/2 cup chopped carrot
1 (15-ounce) can black beans, rinsed and drained
Getting it done:
Step 1
Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat.
Step 2
Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; sprinkle with 1/4 teaspoon salt. Sauté tofu 9 minutes or until lightly browned. Remove from heat; cool completely.
Step 3
Combine remaining 2 tablespoons oil, remaining 1 teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended. Stir in quinoa.
Step 4
Cook lima beans according to package directions, omitting salt and fat. Cool completely. Add the lima beans, tofu, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine. Store, covered, in refrigerator until ready to serve.
Ingredients:
1 1/2 cups uncooked quinoa
3 cups organic vegetable broth (such as Swanson Certified Organic)
1 (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
3 tablespoons olive oil, divided
1 1/4 teaspoons salt, divided
1 cup chopped fresh basil
3 tablespoons fresh lemon juice
2 tablespoons Dijon mustard
1 teaspoon sugar
2 teaspoons grated lemon rind
1/2 teaspoon freshly ground black pepper
3 garlic cloves, minced
1 (10-ounce) package frozen baby lima beans
4 cups chopped tomato (about 3 medium)
1/2 cup sliced green onions
1/2 cup chopped carrot
1 (15-ounce) can black beans, rinsed and drained
Getting it done:
Step 1
Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat.
Step 2
Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; sprinkle with 1/4 teaspoon salt. Sauté tofu 9 minutes or until lightly browned. Remove from heat; cool completely.
Step 3
Combine remaining 2 tablespoons oil, remaining 1 teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended. Stir in quinoa.
Step 4
Cook lima beans according to package directions, omitting salt and fat. Cool completely. Add the lima beans, tofu, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine. Store, covered, in refrigerator until ready to serve.
About the Recipe
This zesty salad is full of fresh vegetables and protein- and fiber-packed tofu and beans, making this a vegetarian main salad everyone will love.
The salad is also versatile: swap out the basil, lemon juice, and mustard for chopped cilantro, lime juice, and a little minced jalapeño.
Use any vegetables you like in place of the tomato, onions, and carrot.
Building the salad in stages allows for maximum flavor and texture: tofu sears separately until very crisp, the vinaigrette is tossed with the hot cooked quinoa so it can absorb, and fresh vegetables are added right at the end to retain their crunch.
This recipe is from By MAUREEN CALLAHAN – COOKING LIGHT
Nutritional Info
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