Mediterranean Quinoa and Bean Salad
The scorching weather today inspired me to create a light, nutritious and endo-friendly dish which is super easy to prepare, affordable, and refreshing.
This Mediterranean quinoa and bean salad is super delicious, packed with nutrients, gluten-free and vegan if you omit the feta cheese.
With quinoa, pinto beans, and fresh veggies, this salad is a nutritious and balanced meal that will nourish your body and healthily delight your taste buds.
It is a filling meal on its own.
Who is this Mediterranean quinoa and bean salad for?
Anyone committed to a healthy lifestyle can add this hearty Mediterranean quinoa and bean salad to their diet.
Endo and hormone balance friendly
Women who have endometriosis know that this disease can affect their lives.
After all these years of experimenting, I can say that part of dealing with the disease could be as close as your kitchen because food plays an essential role in fighting inflammation and balancing estrogen. Proper nutrition is key to avoiding endo relapses. For an endo woman, consuming the necessary amount of fiber daily is crucial, as fiber helps break down excess estrogen. You may already know that too much estrogen can make endo symptoms worse. Your body gets rid of excess estrogen through bowel movements, so you should have healthy bowel movements daily. In this dish, quinoa and beans provide your body with fiber.
A few simple changes to your diet will help you improve your health and feel better than ever, even during menopause.
Following the recommended daily fiber intake can help your body eliminate excess estrogen and maintain a healthy gut.
Estrogen dominance can also lead to weight gain (especially around the hips, thighs, and midsection), bloating, sleep disturbances, hot flashes, night sweats, etc.
A healthy gut can support your overall health and hormone balance. Studies have shown that nearly 70 percent of our immune system is in the gut.
In my opinion, every woman should include quinoa in her diet unless there are medical restrictions. This superfood has exceptional nutritional value and proven health benefits, and along with other foods, it can help you get through menopause easily.
Helps with weight loss
This Mediterranean quinoa and bean salad is packed with protein and fiber, so you’ll feel fuller longer.
What are the ingredients in this Mediterranean quinoa and bean salad?
5 tbsp. Cooked white quinoa
5 tablespoons of your favorite cooked beans, drained and rinsed. I used canned pinto beans
½ red bell pepper, cut into slices
½ green bell pepper, sliced (optional). If you omit it, use a whole red bell pepper.
1 medium red onion, chopped
4 tbsp. corn (unsweetened), drained.
A few chunks of feta cheese
8 to 10 kalamata olives or your favorite, pitted
A handful of parsley, chopped
A few leaves (I used four large leaves) of fresh basil or 1 tsp of dried basil
3 tbsp. Apple cider vinegar or to taste
2 tbsp. extra virgin olive oil or to taste
salt and pepper to taste
How to prepare Mediterranean quinoa and bean salad?
Gluten-free; Endo and weight loss friendly; Vegan if you omit the feta cheese.
Prep time: 20 minutes
Makes 2 regular servings or 1 large serving
I can not wait for you to try this healthy salad.
I must confess that even though this salad is designed for two regular servings, I ate it in one sitting.
I made this delicious Mediterranean quinoa and bean salad as lunch after my Pilates workout, and it was just the thing. And it satiated my body with clean, healthy foods rich in protein and fiber.
This Mediterranean quinoa and bean salad is a filling and delicious dish. It’s almost vegan if you omit the feta cheese, but meat eaters will also be delighted by its heartiness.
It provides a good portion of satiating fiber and protein from quinoa, beans, and vegetables, as well as minerals and vitamins.
Step 1: Cook quinoa first
How do you cook quinoa?
Soak the quinoa for at least 15 minutes before cooking to remove the bitter taste:
Rinse the quinoa thoroughly.
Place the quinoa in a bowl and cover with water. Add a pinch of salt and a teaspoon of lemon juice.
Let the quinoa soak for 15 minutes at room temperature.
Drain them and rinse them again.
Note: A rule of thumb for perfectly cooked quinoa is two parts water to one part quinoa.
Place the water (according to the ratio) and quinoa in a pot. Sprinkle a pinch of salt on top and bring to a boil.
Let the quinoa cook over low heat, without a lid, until it has absorbed all the water. That usually takes about 15 minutes. Once the quinoa is cooked, cover it and let it rest for 10 minutes.
Step 2: Stir-fry the quinoa – this will give it more flavor.
Put a tablespoon of olive oil in a pan and heat it over medium heat. Add the quinoa and fry for about 2 to 3 minutes. Set aside and let cool.
Step 3 Quickly pickle the onion – this will reduce the spiciness of the onion and give the salad a nice flavor.
Place the onion, a pinch of salt, and 1 tbsp apple cider vinegar in a medium bowl and stir. Let it sit for 1o minutes.
Step 4 Assemble the Mediterranean quinoa and bean salad
Add the red bell pepper, corn, and beans and stir.
Stir in the bean mixture, quinoa, and parsley.
Add the remaining apple cider vinegar and extra virgin oil and mix. Adjust the apple cider vinegar to your taste.
Sprinkle the feta cheese pieces and fresh basil on top.
Let the Mediterranean quinoa and bean salad rest in the refrigerator for 30 minutes to combine all the flavors.
If you get a chance to try this delicious Mediterranean quinoa and bean salad, let me know!
Please leave me some kind words in the comments below or tag your photos @healthywomanstyle on Instagram so I can get excited about your creation.
Until next time, let your hair down and stay healthy.
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