Tuna, Black Bean & Quinoa Salad w/ Veggies
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1.75 cup Goya Black Beans 8 oz Bumble Bee Chunk Light Tuna in Water, 2 oz drained, 56 g, about 1/4 cup 1 tbsp Extra Virgin Olive Oil .15 cup, chopped Onions, raw 2 clove Garlic 1 serving Archer Farms Snapeas .5 cup GOYA Quinoa (Dry) .125 tsp Salt .5 tsp Thyme, ground .5 tsp Curry powder .25 tsp Pepper, red or cayenne 1 cup Spinach, fresh
1. Boil 1 cup of water & Add Quinoa. Bring to a boil, then cover and reduce to medium-low heat for 14-18 minutes.
2. Over the sink, empty 1 can of black beans into a strainer. Rinse until water runs clear (cleans & removes excess salt). Place beans in the bottom of a large bowl. (This will be your mixing bowl)
3. Add 1 cup of raw spinach to the mixing bowl
4. Mince 1/8th of a medium onion and a few cloves of garlic.
5. Heat 1 TBSP olive oil over medium heat. Add onions, garlic, thyme, curry powder, and cayenne (or your seasonings of choice). Saute until translucent (3 minutes). Add to mixing bowl.
6. In a separate sauce pan, bring 1/2 cup of water to a boil. Add 1 cup of sugar snap peas (cook for 1 minute, then add to strainer and rinse well with cold water to stop the cooking process; this preserves the "crunch"). Add to the mixing bowl.
7. When the quinoa is ready (taste to confirm), add it to the mixing bowl.
8. Add salt to taste. Toss together. (The heat from the quinoa and onions mixture should wilt the spinach to help it combine better).
Serve hot or cold
Serving Size: Makes (6) 1-cup servings
2. Over the sink, empty 1 can of black beans into a strainer. Rinse until water runs clear (cleans & removes excess salt). Place beans in the bottom of a large bowl. (This will be your mixing bowl)
3. Add 1 cup of raw spinach to the mixing bowl
4. Mince 1/8th of a medium onion and a few cloves of garlic.
5. Heat 1 TBSP olive oil over medium heat. Add onions, garlic, thyme, curry powder, and cayenne (or your seasonings of choice). Saute until translucent (3 minutes). Add to mixing bowl.
6. In a separate sauce pan, bring 1/2 cup of water to a boil. Add 1 cup of sugar snap peas (cook for 1 minute, then add to strainer and rinse well with cold water to stop the cooking process; this preserves the "crunch"). Add to the mixing bowl.
7. When the quinoa is ready (taste to confirm), add it to the mixing bowl.
8. Add salt to taste. Toss together. (The heat from the quinoa and onions mixture should wilt the spinach to help it combine better).
Serve hot or cold
Serving Size: Makes (6) 1-cup servings
Nutritional Info Amount Per Serving
- Calories: 173.6
- Total Fat: 3.9 g
- Cholesterol: 20.0 mg
- Sodium: 439.1 mg
- Total Carbs: 22.8 g
- Dietary Fiber: 5.2 g
- Protein: 15.4 g
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