Southwestern Quinoa Salad

  • Prep 15 min
  • Total 60 min
  • Servings 6

Ingredients

Salad

  • 1 large onion, chopped (1 cup)
  • 1 cup quinoa, rinsed well, drained
  • 1 1/2 cups reduced-sodium chicken broth
  • 1 cup packed fresh cilantro leaves
  • 1/4 cup raw unsalted hulled pumpkin seeds (pepitas)
  • 2 cloves garlic, sliced
  • 1/8 teaspoon ground cumin
  • 2 tablespoons chopped green chiles (from 4.5-oz can)
  • 1 tablespoon olive oil
  • 1 can (15 oz) no-salt added black beans, drained and rinsed
  • 6 medium plum (Roma) tomatoes, chopped (2 cups)
  • 2 tablespoons fresh lime juice

Garnish

  • 1 avocado, pitted, peeled, thinly sliced
  • 6 small cilantro sprigs, leaves torn

Steps

  • 1
    Spray 3-quart saucepan with cooking spray. Heat over medium heat. Add onion to oil; cook 6 to 8 minutes, stirring occasionally, until golden brown. Stir in quinoa and chicken broth. Heat to boiling; reduce heat. Cover and simmer 10 to 15 minutes or until all liquid is absorbed; remove from heat.
  • 2
    Meanwhile, in small food processor*, place cilantro, pumpkin seeds, garlic and cumin. Cover; process 5 to 10 seconds, using quick on-and-off motions; scrape side. Add chiles and oil. Cover; process, using quick on-and-off motions, until paste forms.
  • 3
    Into cooked quinoa, add pesto mixture and the remaining salad ingredients. Refrigerate at least 30 minutes to blend flavors.
  • 4
    To serve, divide salad evenly among 6 plates; top each serving with 2 to 3 slices avocado and 1 sprig cilantro.

  • Quinoa is a good source of plant-based protein with a delicious, nutty flavor. Sometimes, quinoa grains are coated with a substance that results in a bitter taste and a sticky consistency when cooked. Before cooking your quinoa, make sure to remove any residue by rinsing it well under running water in a fine-mesh strainer.
  • *If using a blender to make the pesto mixture, finely chop pumpkin seeds before continuing with recipe as directed.

Nutrition Facts

Serving Size: 1 Serving
Calories
310
Calories from Fat
110
Total Fat
12g
19%
Saturated Fat
2g
9%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
170mg
7%
Potassium
770mg
22%
Total Carbohydrate
38g
13%
Dietary Fiber
9g
35%
Sugars
5g
Protein
13g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
15%
15%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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