Bariatric Recipe: Quinoa and Black Bean Salad with Fresh Herb Vinaigrette
Ingredients:
1/2 cup cooked quinoa
1/4 cup black beans
1/4 cup corn kernels
1/4 cup diced tomatoes
1 tablespoon fresh mint, chopped
1 tablespoon fresh cilantro, chopped
2 tablespoons feta cheese, crumbled
Zero calorie optional add-ins:
Leafy greens our favorites are arugula, mustard greens, escarole, and chard
Shredded raw radish, beet, carrot
Herbs: parsley, dill, chive
For the Vinaigrette:
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 tablespoon Dijon mustard
Salt and Pepper to taste
Instructions:
1. In a bowl, combine quinoa, black beans, corn, tomatoes, cilantro, mint, and feta cheese.
2. In a separate small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper to create the vinaigrette.
3. Pour the vinaigrette over the quinoa mixture and toss gently to coat evenly.
4. Adjust seasoning to taste.
Nutrition Facts (approximate):* – Calories: 400 – Protein: 13g – Fat: 20g – Carbohydrates: 45g – Fiber: 8g – Sugar: 3g – Calcium: 100mg – Iron: 3mg
This bariatric recipe: Quinoa and Black Bean Salad with Fresh Herb Vinaigrette is a refreshing salad that combines the protein-packed goodness of black beans and quinoa with the freshness of tomatoes, herbs, and a zesty vinaigrette, creating a delicious and nutritious one-cup portion.
Adding this salad as a side to your dinner in smaller portions as necessary based on your capacity after bariatric surgery will ensure you are getting a variety of whole food nutrients and fiber.
