Three bean and bell pepper quinoa salad
This multi-colourful protein-packed Mediterranean quinoa salad is full of fresh flavours and perfect served as a main, or side dish.
Beans are some of the best foods to eat during menopause, they are loaded with antioxidants, isoflavones, and calcium. Fantastic for maintaining a healthy weight, reducing heart disease, lower fatigue, strengthen bones, and boost menopause memory. Beans are rich in fibre, promoting digestive health. But beware! High bean consumption may cause bloating in perimenopause.
This menopause recipe is so easy, so healthy and so delicious!
Serves: 6-8
Prep time: 15 minutes
Cook time: 20 minutes
Ingredients
200g quinoa, rinsed
500ml vegetable stock
220g green beans, trimmed and snapped into 2-inch pieces
1 tin red kidney beans, drained and rinsed
1 tin chickpeas, drained and rinsed
1 each of red, yellow and green bell pepper, seeds removed and chopped
1 cucumber, deseeded and chopped
6 cherry tomatoes, cut in half
4 spring onions
crumbled feta cheese
50g black olives, pitted and sliced in half
small pack chopped fresh basil
For the dressing
125ml olive oil
juice of half a lemon
1 tablespoon balsamic vinegar
2 garlic cloves, pressed
1/2 teaspoon dried Italian seasoning
sea salt and freshly ground black pepper
Method
In a medium saucepan, bring quinoa and stock to a boil. Cover, reduce heat to low, and simmer until for 15-20 minutes, until quinoa is tender and all the liquid is absorbed. Remove from heat and let stand for 5 minutes, covered. Remove lid and fluff with a fork. Transfer quinoa to a large bowl.
Meanwhile, blanch the green beans. Bring a large pot of salted water to a boil. Add the green beans and cook until tender crisp, about 2 minutes. Drain the green beans and cool rinsed with cold water, leave to dry in a colander, then pat dry.
Add the green beans, chickpeas, peppers, cucumbers, tomatoes, spring onions, feta cheese, olives, and basil to the bowl with the quinoa.
In a small bowl, whisk together the olive oil, balsamic vinegar, garlic, basil, Italian seasoning, salt, and pepper. Pour dressing over the salad and gently stir until salad is coated with dressing. Season with additional salt and pepper. Serve.