Minty Black Bean Salad

16 4880 381
Ingredients Minutes Calories
Prep Cook Servings
80 h 1 h 20 min 23
Minty Black Bean Salad
Health Rating

Ingredients


9 cup Black beans, raw (soaked overnight or 8 hours)
1 1/2 cup Quinoa, uncooked (soaked overnight or 8 hours)
2 bulb(s) Fennel
1 head Radicchio
1 bunch Radish
2 bunch Green onion, scallion, ramp
3 cup Mint, fresh
1 cup Sunflower sprouts
1 bunch Parsley, Italian, fresh
2 from 2 lemons Lemon juice (for dressing)
3 whole lime(s) Lime juice (fresh) (for dressing)
1 clove(s) Garlic (minced, for dressing)
1/2 tsp Sea salt, fine (for dressing)
1/2 cup Extra virgin olive oil (for dressing)
2 tbsp Maple syrup, pure (or honey, for dressing)
1/4 tsp Cayenne pepper (for dressing)

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 minutes. Add three tablespoons of salt and continue to cook until soft (but not mushy!) – another 10 minutes or so. Drain and rinse well. Let cool.
  2. Place quinoa in a pot, add 2 ½ cups water and a teaspoons of salt. With the lid on, bring to the boil and reduce to simmer. Cook until tender, 15 minutes or so. Set aside with the lid off to let cool.
  3. Make the dressing by placing all ingredients in a jar with a tight fitting lid. Shake to combine.
  4. 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 the 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 dressing on top. Fold to combine. Let sit for 20-30 minutes to marinate.
  5. Chop the herbs and radicchio, and add to the salad. Fold to incorporate. Season to taste. Sprinkle sprouts on top if desired, and serve to a hungry crowd.

Advanced Preparation

1 day prior, Black beans, raw 9 cup
Instructions:

Place the black beans in a bowl and cover with plenty of water. Let soak for at least 8 hours, or overnight.

1 day prior, Quinoa, uncooked 1 1/2 cup
Instructions:

Place the quinoa in a separate bowl from the black beans and cover with plenty of water. Let soak for at least 8 hours, or overnight.

Nutrition Facts

Per Portion

Calories 381
Calories from fat 62
Calories from saturated fat 9.4
Total Fat 6.8 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 3.7 g
Cholesterol 0
Sodium 65 mg
Potassium 1448 mg
Total Carbohydrate 61 g
Dietary Fiber 13.3 g
Sugars 3.1 g
Protein 19.3 g

Dietary servings

Per Portion


Grain 0.6
Meat Alternative 1.9
Vegetables 4.2

Energy sources


Pygal64%459.87268735859465231.337533131958716%294.1571060290547213.195055776035520%327.89051845830284124.3978439886179964%16%20%CarbohydratesFatProtein

Notes:

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! 

Recipe from:
Lunch
Main
Salad
Side