While I usually prefer a hot meal, cool grain-and-bean salads are very appetizing when hot weather rolls around. These salads are relatively simple to put together. The basic formula is a cooked grain, a bean and some veggies and/or fresh herbs, tossed with a dressing. These type of salads make a great lunch or light dinner. They’re also very potluck-friendly.
The possibilities are limitless, but black beans and quinoa make one of my favorite combinations. I call this a “tropical” salad because of the mango. You can find my tutorial on how to cut up a mango here. However, I often make this with avocado in place of the mango. Raisins are also a nice addition.
I love to include a nut or seed in these types of salads because they enhance the texture and flavor and make the salad all the more satisfying. Here I use walnuts, which I toasted by heating them up in a dry saute pan until fragrant and slightly browned. You can use non-toasted walnuts to save a step or substitute your favorite nut or seed, like sunflower seeds.
For those of you who I met at the Veggie Fest on Saturday morning, this salad is what you sampled at my booth. Next week I’ll be posting the salad I made on Sunday, so stay tuned.
Serves: 3-4 as main dish, more as a side
Time: 20 minutes if using cooked quinoa; 45 minutes if not.
Here’s a refreshing summer salad that can serve as a meal in itself. Sometimes I cook the quinoa the day before making this salad so it’s quicker to come together.
1 cup uncooked quinoa, or 3 cups cooked
1 (14-oz) can black beans, rinsed and drained
1 mango, diced small
1/2 cup walnuts, toasted and chopped small
1/2 cup chopped green onion
1/2 cup chopped cilantro
Dressing:
juice of 1/2 lemon (about 2 tablespoons)
juice of 1 lime (about 2 tablespoons)
1 teaspoon cumin
1 teaspoon oregano
3/4 teaspoon salt
freshly ground black pepper
3 tablespoons olive oil
1 tablespoon agave nectar
If you are using uncooked quinoa, bring 2 cups of water to a boil in a small-to-medium pot. Rinse the quinoa by putting it in a fine-mesh strainer and running cold water over it. When the water boils, add the quinoa, cover, turn the heat to medium-low, and simmer for 15 minutes or until the quinoa has absorbed all the water.
When the quinoa is done, allow it to cool for at least 20 minutes.
Place the cooked quinoa in a large bowl with the black beans, mango, walnuts, green onion, and cilantro. Stir to mix.
In a small bowl, combine all the dressing ingredients and mix well. Taste the dressing and adjust the flavorings if necessary (for example, add a bit more salt, pepper, agave and/or lemon juice to suit your taste).
Add the dressing to the quinoa mixture and stir well. Serve cold or at room temperature.
© 2011 BistroKatie.com
What are your favorite bean and grain combinations? Do share.
{ 3 comments… read them below or add one }
Hi Katie,
This salad looks delicious, can’t wait to make it tomorrow! Thanks!
love, Ali
Hi Katie,
Bob is going out of town this week so the girls and I are dividinng up cooking. This looked so good I thought I’d try it. Iliana said- are you really going to get home in time to make this? I’m going to try- I hope it isn’t too hard.
Rebecka
Good luck and if you have any questions or problems let me know! (You have my number – hah!) Not too much to lead you astray here. Just don’t forget to keep an eye on the quinoa and shut the fire off when it’s done. A timer can help. Same thing with the nuts – if you toast them then you just need to watch them so they don’t burn. The rest is just some chopping and throwing things in a bowl. Have fun and let me know how it goes!
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