Black Bean Quinoa Salad

Benedictine Sister Mary Rachel Kuebelbeck is a cheerleader for quinoa. But, she’s not the only one. Even the United Nations lines up on her side — declaring 2013 the International Year of Quinoa.

In fact, this influential organization has designated quinoa (pronounced KEEN-wah) a “super crop” due to its potential to feed the hungry poor of the world. It’s drought resistant (able thrive on three to four inches of annual rainfall) and grows well on poor soils without irrigation or fertilizer. Its seeds are prolific — one half pound of seed can plant a full acre, yielding 1,200 to 2,000 pounds of new seeds.

It’s amazingly nutrient rich! Researcher Philip White summed it up perfectly back in 1955 when he said, “While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom.”

Quinoa is a source of complete protein. It has an unusually high ratio of proteins to carbohydrates, since the germ makes up about 60 percent of the grain. (Wheat germ comprises less than three percent of a wheat kernel.)

It contains all the essential amino acids — in a healthy balance; is the highest of all grains in potassium and a good source of dietary fiber, phosphorus, magnesium, iron and calcium. It is gluten-free and easy to digest, making a significant difference for those who are gluten intolerant and anyone who is sensitive to wheat or other grains in the grass family. Quinoa flour is a great substitute in wheat-free and gluten-free baking.

Because it isn’t a member of the grass family it is not a true cereal grain and is referred to as a pseudocereal. With a subtle nutty taste, its tiny grains are a flavorful alternative to white rice or couscous. There are over 120 different varieties of quinoa but the most commonly cultivated and commercialized species are white, red and black. Products made from quinoa include flour and baking mixes, breakfast cereals, pasta, granolas, breads, crackers and beverages.

“Everything about quinoa is just a win-win,” Sister Mary Rachel told me. “Its versatility speaks for itself. It’s got so many pluses. This salad showcases it beautifully — what a wonderful way to get protein without worrying about meat at summer potlucks and picnics.”

Red, Black or White

Quinoa is Dynamite!!!

Have you noticed I’ve become a quinoa cheerleader, too? C’mon — join in — there’s lots of room in this cheering section. And, there’s no dearth of “dynamite” recipes either. CJK

Black Bean Quinoa Salad

(Benedictine Sister Mary Rachel Kuebelbeck)

Salad

1 cup quinoa (raw)

2 (15 oz.) cans black beans, drained and rinsed

1/2 to 1 bunch cilantro, chopped 

3 green onions, sliced

1 red pepper, diced

Dressing

1/3 cup lemon or lime juice 

1/3 cup olive oil

1 tsp. cumin

1 tsp. coriander

Salt to taste

1/2 tsp. chili powder, optional

Garnish 

3/4 cup pumpkin seeds, toasted*

Place prewashed quinoa and two cups of water (or stock) in a saucepan and bring to a boil. Reduce to simmer, cover and cook until all the liquid is absorbed —10 to 15 minutes. (When done, the grain appears soft and translucent, and the germ ring will be visible along the outside edge of the grain.) Cool or chill, if time permits.

Combine salad ingredients. Thoroughly mix dressing ingredients; add to salad and garnish with pumpkin seeds. The salad may be served chilled or at room temperature.

Yield: 8-12 servings

A note from Sister Mary Rachel: It’s a lovely, flavorful salad — tangy, a little chewy and slightly nutty. *The toasted pumpkin seeds add a delightful crunch to the dish. I sauté them in a little butter or olive oil until they are golden brown. Or, toast them in a dry skillet over medium heat, if you prefer.

And, this salad actually does double duty — it also makes a great hot dish! Make the salad as above, including the dressing, but not the pumpkin seeds. Consider adding (raw) chopped sweet potatoes or “kicking up the heat” with other spices such as curry, red pepper or Tabasco sauce. Bake at 350°F for 45 minutes in a greased casserole dish. Garnish with the toasted pumpkin seeds before serving.

A note from Carol: Benedictine Sister Mary Rachel, a native of Cold Spring, has been a member of St. Benedict’s monastery for 54 years. She has worked in the healthcare field since 1965 and is interested in natural healing and alternate forms of protein.

Her Black Bean and Quinoa Salad recipe is featured in the “Saint Benedict’s Monastery Cookbook, Volume II,” which was published last December. The spiral bound, 126-page book is a terrific collection of treasured recipes from the Benedictine Sisters in St. Joseph, Minn., and sells for $8.95 plus shipping and handling.

To purchase a copy of this cookbook or the three others printed by the monastery, stop by the Whitby Gift Shop and Gallery at the monastery in St. Joseph, the bookstores at the College of St. Benedict in St. Joseph or St. John’s University in Collegeville or the St. Scholastica Convent gift shop in St. Cloud.  It’s possible to order online as well.