This is a high protein packed salad recipe with antioxidant-rich quinoa in it. Quinoa is a gluten-free and very healthy grain compare to other grains such as rice, wheat, barley, etc. It is a balanced food with optimal proportions of protein, carbohydrate, fat, and minerals. This quinoa salad is prepared with kidney beans, chickpeas, and vegetables. The addition of pulses gives a great crunch in the salad, moreover also boost nutritional value. It is best for a diet.
Prep time: 15 min
Cook time: 1 hour
1/4 cup of raw Kidney beans
1/4 cup of raw Chickpeas
1/2 cup raw quinoa
1/2 cup onion
1/2 cup of tomato
1/3 cup of cucumber
1/4 cup of green, red and yellow bell pepper
1/2 cup coriander
1/2 cup flat parsley
3 tsp of extra virgin olive oil
1/2 tsp of pepper powder
Rock salt as per taste
9-10 mint leaves for garnishing
Wash both kidney beans and chickpeas with clean water.
Add 3 cup of water to it, bring it to boil and let it soak for around 6 hours.
After 6 hours resting period, add salt to it and cook in the same water at low flame till it gets al-dente texture(i.e crunchy on bite).
How to cook quinoa?
Take quinoa in the bowl and wash it twice with clean water to remove its bitterness.
Take 3 cup of water in a pot, add dash of salt to it and bring it to boil.
Once water boils, add washed quinoa to it and let it cook for 10-15 mins, till it get fluffy. Put off the flame and cover the pot for 5 min to cook in its steam.
After quinoa, kidney beans and chickpeas are ready, mix them all in one bowl.
Then chop vegetables mentioned in the ingredients section and add it to the above mixture.
Squeeze lemon, add salt to taste, pepper, olive oil and give it a proper toss.
Garnish it with hand chopped mint leaves and enjoy very healthy protein and fiber packed chickpeas and kidney beans quinoa salad.
You can add any vegetables as per the taste and availability. I have prepared another version adding bell peppers, boiled broccoli and cherry tomato as the extra veggies.