Tuna, Black Bean & Quinoa Salad w/ Veggies
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Tuna, Black Bean & Quinoa Salad w/ Veggies calories by ingredient
Introduction
Came up with this based on my pantry and fridge items. Low fat, high fiber & protein! Came up with this based on my pantry and fridge items. Low fat, high fiber & protein!Number of Servings: 6
Ingredients
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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
Directions
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