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Prep time – 30mins

Clock

Cooking time – 15mins

Plate

Serves – 6

Dairy Free
Gluten Free
Nut Free
Shellfish
Soy Free
Ingredients Qty Protein Fat CHO
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
VINAIGRETTE
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.