Try This Great Black Bean Potluck Salad Recipe!

Here’s a quick and easy recipe that my family  loves. Black Bean Potluck Salad!

Black Bean Potluck Salad is low in sodium, high in fiber, beautiful, and most of all, delicious. If you are going to a potluck you can take this beautiful dish and be assured to have a healthy option on the table. We enjoyed it all by ourselves at home as a main dish. The quinoa, beans and cheese provide protein, and the other ingredients provide the starch/grains, and veggies.

If you have diabetes this is still a great choice.

One serving is a good amount of carb for most people, so don’t be afraid. especially when the fiber is so high. Eating high fiber healthy carbohydrates and flavoring without much sodium is a great way to protect your heart and kidneys. High fiber options are slower to digest so you are not likely to see a spike in your blood sugar.

If you are like me and dislike cilantro, you can replace it with parsley. We added avocado which provided a nice creaminess to the texture. For people who like their food spicy, add chopped jalapeno peppers.

Black Bean Potluck Salad Recipe

The 30 Minute Heart Healthy Cookbook, by Cheryl Strachan RN, published by Rockridge Press. Copyright © 2019 by Callisto Media. All rights reserved.

For the Salad

3/4 cup uncooked quinoa

1 (15-ounce) can no-salt-added black beans, rinsed and drained

1 large tomato, chopped

1/2 red bell bepper. chopped

1/2 cup chopped red onion

1 cup frozen corn kernels (they will thaw by the time the salad is ready)

1 cup chopped fresh cilantro (or parsley)

2/3 cup crumbled or cubed feta cheese

For the Dressing

3 tablespoons extra-virgin olive oil

2 tablespoons red wine vinegar

2 garlic cloves, minced

2 teaspoons chili powder

1/4 teaspoon table salt

Directions

1. Start the quinoa cooking according to theh package directions.

2. Meanwhile, make the dressing: in a large bowl, whisk together the olive oil, vinegar, garlic, chili powder, and salt.

3. Add the black beans, tomato, bell pepper, onion, corn, and cilantro to the bowl with the dressing, and toss to coat well.

4. When the quinoa is cooked, add it to the salad and toss well. Top with feta cheese. Serve right away or cover and refrigerate–it gets better with time.

Serves 4

Per serving: Calories 423, Total Fat 19g, Sat Fat 5g, Cholesterol 22 mg, Sodium 372mg, Carbohydrates 49g, Fiber 10g, Added sugars 0g, Protein 16g, Potassium 704mg.

If you are looking for information on eating when you have diabetes, download my free guide “How to Eat When You Have Diabetes & Still Enjoy Your Favorite Foods“.