Black Bean and Quinoa Salad

black bean salad1I’m so obsessed about beans when I go to the markets. Bags of beans in different shapes, sizes, colours, patterns and origins! They all have different texture and flavour, perfect for making exciting salads, soup, nourishing bowls and even baking goods. If you are looking for a great meat substitute in your diet, here is good news. Beans contain more fibre and less fat compared to meat. They are also in low sugar and low GI, which keeps you satisfied for longer without hunger spikes. Beans are also loaded with vitamins and minerals, phytochemicals and antioxidants which helps to beat cell-damaging free radicals in our body. If you are new to beans or have trouble digesting them, I recommend soaking overnight, cooking enough until soft and eating (chewing) slowly. Also start with a small amount, gradually increase the amount in your diet and try a variety of beans, not just one kind. This salad is perfect for a work lunch or family dinner or even a potluck party to feed the crowd (just double up the recipe). Enjoy x

Ingredients (serves 2 as main, up to 4 for sides)

100g black beans, soaked overnight
100g white quinoa, soaked overnight
bunch of herbs of your choice e.g. basil, mint, dill
100g feta cheese

For Maple Mustard Dressing
1 tsp whole grain mustard
1 tsp Dijon mustard
1/2 tsp cayenne pepper
1 tbsp apple cider vinegar
1 tbsp maple syrup
1 tbsp olive oil
salt and pepper to taste

Rinse and drain soaked black beans and quinoa. Place them in a separate pot, cover with water, bring it up to boil and cook over medium heat for 10-15 minutes or until cooked. Drain and transfer to a large bowl. Add chopped herbs and crumbled feta cheese into a bowl. Mix all ingredients for the dressing in a small jar or bowl. Pour 2/3 of the dressing into the salad and gently stir to combine. Transfer to a serving bowl and drizzle the rest of the dressing on top before serve.
black bean and quinoa salad

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