Minty Black Bean Salad

18 4880 395
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
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)
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. 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 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 395
Calories from fat 61
Calories from saturated fat 9.7
Total Fat 6.7 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 3.7 g
Cholesterol 0
Sodium 60 mg
Potassium 1451 mg
Total Carbohydrate 72 g
Dietary Fiber 14.6 g
Sugars 16.9 g
Protein 18.7 g

Dietary servings

Per Portion


Grain 0.6
Meat Alternative 1.9
Vegetables 4.2

Energy sources


Pygal66%457.3925708692259236.3576168831311315%292.7440198850561204.2981952109273619%330.674522755857122.425487982091666%15%19%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad
Side




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