Diabetic Cooking


Quinoa and Black Bean Salad

Preparation time: 20 minutes. Cooking time: 30 minutes (cooking and cooling).


  • 1 1/2 cups quinoa
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 1/2 tablespoons red wine vinegar
  • 1 1/2 cups frozen corn
  • 3/4 cup chopped green bell pepper
  • 1 medium tomato, chopped
  • 4 green onions (green and white parts), chopped
  • 1/4 cup finely chopped fresh cilantro
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 1/4 teaspoons ground cumin
  • 1/4 cup olive oil


Bring 3 cups of water to a boil in a two-quart saucepan. Add quinoa and bring back to a boil. Cover and cook over medium heat for about 12 minutes or until the quinoa has absorbed all of the water. Remove from heat and fluff. Let cool slightly.

While the quinoa is cooking, toss beans with vinegar, corn, green pepper, tomato, green onions, and cilantro in a large bowl. In a small bowl, whisk together lime juice, salt, black pepper, cumin, and oil. Add the cooled quinoa to the vegetables and drizzle the dressing over salad. Toss to combine. This salad may be made one day ahead, covered, and chilled.

Yield: 11 servings. Serving size: about 3/4 cup.

Nutrition Facts Per Serving:
Calories: 170, Carbohydrates: 26 g, Protein: 5 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 190 mg, Fiber: 4 g

Exchanges per serving: 2 starch, 1 fat. Carbohydrate choices: 2.

This recipe was developed by Sandy Bjerkness, RD, LD, a research dietitian and freelance writer from Rochester, Minnesota.