Prep time – 30mins
Cooking time – 15mins
Serves – 6
|Quinoa, cooked – 1.5 cups||140g||12||6||60|
|Black beans, one can drained – 1.5 cups||250g||25||3||50|
|Avocado – 1 medium||150g||4||30||6|
|Corn, sliced off the cob – medium size cob||100g||3||1||17|
|Salad onion – 1 small||80g||1||0||5.5|
|Capsicum, yellow – 1 medium||150g||1.5||0||4.5|
|Parsley, chopped – 1 cup||80g||2||0||2|
|Salt and pepper to taste||n/a||0||0||0|
|Balsamic vinegar, 2 tablespoons||40ml||0||0||0|
|Extra virgin olive oil – 1 tablespoons||20ml||0||18||0|
|Grain mustard – 1 teaspoon||1 tsp||0||0||0|
|Total per serve||8g||10g||24g|
Serves – 6
per Serve – 340 cal / 1425 kJ
for low FODMAP – leave out black beans and replace onion with green part of shallots
Preparing the Quinoa
Add quinoa to a saucepan of boiling water, stir then return to the boil. Cook uncovered, over medium heat until tender (10-15 minutes). Strain and rinse well with cold water, shaking the sieve and letting stand to remove excess moisture.
Making the Vinaigrette
To a glass jar add the extra virgin olive oil, balsamic vinegar and mustard. Shake with lid on. You can make a larger batch and store in the fridge to use as needed. The olive oil will thicken when cold, so let stand a few minutes at room temperature, shake then pour.
Making the Salad
When dry, transfer the quinoa to a large bowl. Add the black beans, corn, onion, capsicum, avocado and parsley. Pour over vinaigrette, season with salt and pepper and toss well. Spoon into serving bowls and top with protein of choice.