Quinoa Salad

IngredientsQtyProteinFatCHO
Quinoa, cooked - 1.5 cups
140g
12
6
60
Black beans, one can drained - 1.5 cups
250g
25
3
50
Avocado - 1 medium
150g
4
30
6
Corn, sliced off the cob - medium size cob
100g
3
1
17
Salad onion - 1 small
80g
1
0
5.5
Capsicum, yellow - 1 medium
150g
1.5
0
4.5
Parsley, chopped - 1 cup
80g
2
0
2
Salt and pepper to taste
n/a
0
0
0
VINAIGRETTE
Balsamic vinegar, 2 tablespoons
40ml
0
0
0
Extra virgin olive oil - 1 tablespoons
20ml
0
18
0
Grain mustard - 1 teaspoon
1 tsp
0
0
0

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Boiled eggs, quartered
2
11
9
1
Tofu, marinated and grilled
100g
13
7
1
Chicken, breast cooked and sliced
50g
14
3
0

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0

Serves - 6
per Serve - main ingredients + 2 eggs:     340 cal   /   1425 kJ
for low FODMAP - leave out black beans and replace onion with green part of shallots         

 

Preparing the Quinoa

Add quinoa to a saucepan of boiling water, stir then return to the boil. Cook uncovered, over medium heat until tender (10-15 minutes). Strain and rinse well with cold water, shaking the sieve and letting stand to remove excess moisture.
 

Making the Vinaigrette

To a glass jar add the extra virgin olive oil, balsamic vinegar and mustard. Shake with lid on. You can make a larger batch and store in the fridge to use as needed. The olive oil will thicken when cold, so let stand a few minutes at room temperature, shake then pour.


Making the Salad

When dry, transfer the quinoa to a large bowl. Add the black beans, corn, onion, capsicum, avocado and parsley. Pour over vinaigrette, season with salt and pepper and toss well. Spoon into serving bowls and top with protein of choice.


 

  • Prep time - 30mins
  • Cooking time - 15mins
  • Serves - 6

My Meal Matrix

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EXAMPLE MEAL MATRIX

Meal Protein Fat CHO
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