Minty Black Bean Salad

11 4880 305
Ingredients Minutes Calories
Prep Cook Servings
80 h 1 h 20 min 23
Minty Black Bean Salad
Health Highlights

Ingredients


9 cup Black beans, raw (soaked overnight or 8 hours)
1 1/2 cup Quinoa, uncooked (soaked overnight or 8 hours)
2 1/2 cup Water (cooking quinoa)
2 bulb(s) Fennel
1 bunch Radish
2 bunch Green onion
1 head Radicchio
3 cup Mint, fresh
1 bunch Parsley, Italian, fresh
1 cup Sunflower sprouts
1/2 cup Mango (diced)

Instructions


  1. Drain and rinse both beans and quinoa well. Place beans in a large pot, cover with water, bring to a boil and reduce to simmer with the lid on for about 40-50 minutes, until soft. Drain and rinse well. Let cool.
  2. Place quinoa in a pot and add water. With the lid on, bring to the boil on high heat and then reduce to simmer. Cook until tender, 15 minutes or so. Set aside with the lid off to let cool.
  3. Prepare the vegetables. Begin by slicing the fennel bulb into very thin strips (a mandoline may help). Place fennel in a large serving vessel, pour a little of approved dressing over and toss to marinate (this also prevents browning). Add thinly sliced radish and green onions, toss to coat. Next, add the cooled black beans and quinoa and pour the remaining approved dressing on top. Fold to combine. 
  4. Chop the mint, parsley, radicchio, and mango, and add to the salad. Fold to incorporate. Season to taste. Sprinkle sprouts on top if desired, and serve to a hungry crowd.

Notes:

Nutrition Highlights

  • Quinoa and Black Beans together make a complete protein which is important for vegetarians and vegans!
  • They are both high in fiber which may help to promote proper digestion! 

Nutrition Facts

Per Portion

Calories 305
Calories from fat 19.3
Calories from saturated fat 3.9
Total Fat 2.1 g
Saturated Fat 0.4 g
Trans Fat 0
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.3 g
Cholesterol 0
Sodium 25.1 mg
Potassium 1451 mg
Total Carbohydrate 60 g
Dietary Fiber 14.7 g
Sugars 15.3 g
Protein 19.2 g

Dietary servings

Per Portion


Grain 0.6
Meat Alternative 1.9
Vegetables 4.2

Energy sources


Pygal69%453.21593486500166243.368268336212286%294.08547479235943212.8537631424216825%317.7468174523972133.1566190874493169%6%25%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad
Side




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