Looking for a nutritious and flavorful meal that won't break the bank? Try this delicious Quinoa and White Bean Salad recipe! Packed with protein, fiber, and a variety of wholesome ingredients, this salad is a perfect balance of taste and nutrition. With a medley of quinoa, white beans, fresh vegetables, and zesty lemon dressing, every bite offers a burst of vibrant flavors. This budget-friendly dish is not only easy to prepare but also versatile - enjoy it as a light lunch, a side dish, or a satisfying main course. Elevate your mealtime with this satisfying Quinoa and White Bean Salad that's as affordable as it is delicious!
Ingredients:
- 2 cups quinoa, soaked and rinsed
- 1 can white beans, drained and rinsed
- 1/2 medium yellow onion, chopped
- 2 cloves garlic, minced
- 1 cup frozen kale
- 2 Roma tomatoes, chopped
- 1/4 cup Kalamata olives, sliced into rounds
- 1 tbsp olive oil
- 1 tsp garlic powder
- Salt and pepper to taste
- Juice from one lemon
- Lemon zest (optional for garnish)
Instructions:
1. Soak the quinoa for at least 2 hours, preferably overnight. Cook the quinoa according to package instructions. Once cooked, set aside.
2. In a pan, heat olive oil over medium heat. Add chopped onion and sauté until translucent.
3. Add minced garlic and cook for another minute until fragrant.
4. Add frozen kale and drained white beans to the pan. Season with garlic powder, salt, and pepper. Cook until kale is wilted and beans are heated through.
5. In a large bowl, combine the cooked quinoa, sautéed vegetables, chopped tomatoes, and sliced Kalamata olives.
6. Squeeze lemon juice over the salad and toss to combine all ingredients.
7. Garnish with lemon zest if desired.
8. Serve the quinoa and white bean salad either warm or chilled. Enjoy!
Here is an approximate nutritional breakdown for one serving of the Quinoa and White Bean Salad (assuming the recipe makes 4 servings):
- Calories: Approximately 350
- Protein: Around 12g
- Fat: About 7g
- Carbohydrates: Approximately 60g
- Fiber: Around 9g
- Sugar: About 3g
- Sodium: Approximately 400-500mg
Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. If you have any dietary restrictions or specific nutritional needs, it's best to calculate the exact values based on the specific brands and quantities of ingredients you use. Enjoy your nutritious Quinoa and White Bean Salad!
Based on the ingredients used, the entire cost of this meal is approximately $8.25. This breaks down to roughly $2.06 per serving.
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