SERVES 10 / PREP: 15 MINUTES / COOK: 10 MINUTES / TOTAL: 25 MINUTES
Beans and legumes are excellent sources of vegetarian protein, but so many patients find them boring to eat because they don’t know how to prepare them in a way that tastes good. This recipe is packed with a one-two protein punch from the beans and quinoa and topped with a scrumptious dressing, including refreshing flavors from cilantro and lemon. Use this as a side dish or serve as a meal all on its own. You will never miss the meat.
⅔ cup water
⅓ cup quinoa
3 cups fresh corn (about 3 cobs)
1 (14.5-ounce) can black beans, drained and rinsed
1 (15.5-ounce) can chickpeas, drained and rinsed
2 cups frozen shelled edamame, thawed
1 medium red bell pepper, cut into ¼-inch slices
¼ cup reduced-sodium soy sauce or Bragg Liquid Aminos
3 tablespoons freshly squeezed lemon juice
3 tablespoons rice vinegar
2 tablespoons Dijon mustard
2 tablespoons extra-virgin olive oil
½ cup chopped fresh cilantro
4 teaspoons minced garlic
6 scallions, finely sliced
1 In a small saucepan, heat the water and quinoa over high heat. When the water comes to a boil, cover, reduce the heat to low, and cook the quinoa for 10 to 12 minutes, or until the quinoa is tender and the water is absorbed. Remove the pan from the heat, fluff the quinoa with a fork, and set aside.
2 In a medium serving bowl, mix together the corn, black beans, chickpeas, edamame, and red bell pepper.
3 In a small bowl, whisk together the soy sauce, lemon juice, rice vinegar, mustard, olive oil, cilantro, garlic, and scallions.
4 Stir the quinoa into the corn and bean mixture, drizzle with the dressing, and mix well.
5 For the best flavor, refrigerate the salad for at least 30 minutes before serving to let the flavors blend together.
Did you know? Soybeans (edamame) are one of the few vegetarian sources of 100 percent complete, containing all essential amino acids—important for maintaining muscle mass. Soy has also been shown to help with lowering cholesterol, and soy products contain cancer-protective isoflavones. Toss edamame into your next salad or stir-fry, or try soy milk or soy nuts.
Per Serving (1 cup): Calories: 229 Total fat: 5g Sodium: 757mg Total carbs: 36g Sugar: 6g Fiber: 8g Protein: 10g