Tex-Mex Quinoa, Black Beans & Corn Salad

Tex-Mex Quinoa, Black Beans & Corn Salad

  • 2 cups cooked quinoa 
  • 1 green or red bell pepper, diced
  • 1 cup grape tomatoes, sliced or halved
  • 1 cup black beans (if canned, drained and rinsed)
  • 1 cup loosely packed cilantro, stems removed and roughly chopped. Some saved for garnish.
  • ½ cup frozen corn, thawed
  • 1 avocado, cubed
  • 2 green onions, trimmed and roughly chopped (optional)

Dressing

Use the recipe for this Southwest Bean Salad here

  1. Cook quinoa according to package directions. Let quinoa cool. This step can be done 1 day in advance.
  2. In a large bowl combine the bell pepper, tomatoes, black beans, cilantro, and corn. Set aside and refrigerate until quinoa has cooled.
  3. In a small bowl, whisk together the dressing ingredients.
  4. Once quinoa is cooled add the quinoa to the bowl of vegetables. Add the dressing and toss gently to coat.
  5. Top with avocado and green onions and extra cilantro if you wish.
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Maria’s Curried Red Lentils and Greens Soup

2 + 1 tablespoons olive oil
1 tablespoon cumin seeds
1 tablespoon coriander seeds
1 teaspoon ground turmeric
1/4 teaspoon cayenne pepper, use less if you want less spice
2 cups, about 1 large onion, finely chopped
2 large carrots, peeled and diced
Sweet potato, peeled and diced, optional
1 inch piece of ginger, peeled and finely chopped or grated
4 cloves of garlic, peeled and finely chopped
2 cups red lentils, rinsed
28 ounce can diced tomatoes, I prefer these taste-test award winning organic bpa free tomatoes
6 cups of water (decrease to 5 cup if you prefer it thicker like a stew. If adding the sweet potato use 6 cups)
1 can coconut milk, low fat or reduced fat
3 packed cups of Swiss chard or kale, stems removed, leaves chopped or spinach, chopped
1 teaspoon of salt or to taste
freshly ground black pepper to taste
If desired, finely chopped cilantro to garnish

Put the lentils in a colander under running water and check them for any debris and make sure they’re rinsed and clean.

Grind the cumin seeds, coriander seeds, turmeric and cayenne pepper together with a mortar and pestle or in a spice grinder.

In a soup pot, heat 2 tablespoons oil on medium heat. Add the ground spice mixture to the oil and fry for about 1 minute, mixing continuously with a spoon. They will become very fragrant. Be sure not to burn.

Add the onions, carrots, garlic, and ginger and sweet potato if using. Cook for 5 minutes until softened. Add another tablespoon of oil if the bottom of the pot gets dry.

Add the lentils, tomatoes, water, salt and fresh pepper as well. Cover, bring to a boil and then reduce the heat to medium low. Simmer for about 20 minutes. The time will depend. The easiest way is to check on your lentils as you cook them. Cooking times vary depending on how large the pan and simply the size of lentils themselves. Simply have a taste and judge the cooking time accordingly

Add the coconut milk, the Swiss chard, kale or spinach and simmer for another 5 minutes or so.

Taste and add more salt and pepper if necessary.

Serve with freshly chopped cilantro, if desired  Serves 6.

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How to Get Enough Protein if You Are a Vegetarian

Adults in the U.S. are encouraged to get about 46 to 55 grams of protein for women, and 56 to 66 grams of protein for men per day.

Those who are strength training need to calculate their protein needs according to this: 1.2 g/kg body weight per day for advanced and 1.5–1.7 g/kg body weight per day for novice. So for a 130 pound person who does advanced strength training, they need 59 grams of protein.

Keep in mind that plant sources of protein are incomplete (they do not have all the essential amino acids), with the exception of soybeans and quinoa. If a vegetarian has a limited diet, they can potentially not be getting their daily protein needs met. They must be careful to eat a wide a variety of protein rich plant foods.

See here for more information on getting adequate protein.

For those eating meat, 1 ounce of protein provides about 7 grams of protein. But for the vegetarian, these options offer a meatless alternative for 1 ounce of protein or 7 grams of protein.

½ cup cooked chickpeas, black beans, edamame or lentils

1/2 cup sunflower or pumpkin seeds

¼ cup tofu

2 tablespoons hummus

1 cup cooked bulgur or quinoa

12 raw almonds

1 tablespoon peanut butter

2 slices of bread

1 to 1.5 cups cereal

3 ½ cups vegetables

One large egg

One cup milk

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