Healthy Two Grain Southwest Salad

Name: Healthy Two Grain Southwest Salad
Cuisine: Mexican, Latin American, American
Ingredients: 15-ounce can black beans, no salt added, rinsed and drained; 3/4 cup cooked quinoa (according to package directions); 3/4 cup cooked whole grain couscous; 1 cup corn (I used frozen fire-roasted corn from Trader Joe’s and thawed it first); 1 red bell pepper, diced; 1 fresh mango, diced; 1/4 cup red onion, diced; 1/2 cup chopped fresh cilantro; 1 small jalapeño pepper, seeded and finely diced; juice 1 lime; 1 tbsp extra virgin olive oil; 2 garlic cloves, minced; 1/2 tsp ground cumin; 1/2 tsp chili powder; 1/4 tsp red pepper flakes

1 step

Confession: I don’t eat traditional salads or sandwiches for lunch. I despise the boring, cold, desk salad with wilted lettuce and lame, tasteless cucumbers and tomatoes. And don’t get me started on the cold cut turkey sandwich on whole grain bread. Can you get more boring? So what do I eat for lunch?! Power bowls, power bowls, power bowls! You can easily combine a complex carb, lean protein, and healthy fat and then add veggies and you’ve got the perfect combo of nutrients to keep you fueled for your workday. This two grain southwest salad can easily be personalized by adding chicken, cheese, salsa, or guac. I always make a big batch so I can pack for the next few days ahead.

Updated at: Wed, 16 Aug 2023 17:45:02 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories1000 kcal (50%)

Total Fat20.7 g (30%)

Carbs180.7 g (69%)

Sugars50.4 g (56%)

Protein34.4 g (69%)

Sodium102.4 mg (5%)

Fiber33.5 g (120%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

15 ouncecan black beans

no salt added, rinsed and drained

¾ cupquinoa

cooked, according to package directions

¾ cupwhole grain couscous

cooked

1 cupcorn

I used frozen fire-roasted corn from Trader Joe’s and thawed it first

¼ cupred onion

½ cupfresh cilantro

chopped

1jalapeño pepper

small, seeded and finely diced

1lime

juice

1 Tbspextra virgin olive oil

2garlic cloves

minced

½ tspground cumin

½ tspchili powder

¼ tspred pepper flakes

Instructions

Step 1

1. Combine beans, quinoa, couscous, corn, bell pepper, mango, onion, cilantro, and jalapeño in a mixing bowl. 2. Whisk together the lime juice, olive oil, garlic, cumin, chili powder, and roasted red pepper flakes in a small bowl then pour over the bean mixture and toss. Refrigerate until ready to serve.

View on orlandodietitian.com

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