Buddha Garden Salad

Friends, I’ve been playing around with Buddha bowls and various salad recipes all summer.

Now, with the bounty of cherry tomatoes in my garden kicked into high gear, I’ve had ample opportunity to craft the pinnacle recipe. This salad is bursting with freshness; the flavors vary from one bite to the next, but each is equally refreshing. I hope you enjoy it as much as I do!

Print

Buddha Garden Salad

Course Side Dish
Prep Time 25 minutes
Total Time 25 minutes
Servings 7
Author Carla Anderson FIT BFFs

Ingredients

  • 1/4 cup dried quinoa, prepared
  • 1/2 cup water
  • 1 cup blueberries
  • 1 cup cherry tomatoes, halved
  • 1 cup sweet corn kernels
  • 1 cup cucumber, chopped
  • 1 15 oz can garbanzo beans, drained
  • 1 clove garlic, minced
  • 2 tbsp red onion, diced
  • 2 tbsp cilantro, chopped
  • 2 limes, juiced
  • 1 medium avocado, diced

Instructions

  1. Combine quinoa and water in a small sauce pan, prepare according to package directions.

  2. In large bowl, combine blueberries, cherry tomatoes, corn, cucumber, garbanzo beans, garlic, onion, cilantro and lime juice. Add cooked quinoa and mix.

  3. Salad can be refrigerated at this point until served; mix in avocado just before serving.

Recipe Notes

Nutrition Info...

Calories: 147 per 1 cup serving

Fat: 4.4g. Fiber: 5.8g. Protein: 5g. Carbs: 25g. Sodium: 66.1mg.

Quinoa and Black Beans

As March winds down, I am completing work on a Nutritional Scavenger Hunt I’ve been chipping away at all month. The challenge was provided by the dietitians at my local gym and has really motivated me!

One of the tasks was to prepare some provided recipes, and when I tried this one, I knew I had to share it with you. I’ve been doing a lot with quinoa lately. I don’t know why it took me so long to get on board with it, I avoided it thinking it was complicated. Friends, quinoa couldn’t be simpler to work with and the results are delicious and nutritious!

Quinoa and Black Beans

Ingredients:

1 tsp vegetable oil

1 onion, chopped

3 cloves garlic, peeled and chopped

3/4 cup uncooked quinoa

1 1/2 cups vegetable broth

1 tsp cumin

1/4 tsp cayenne pepper

salt and pepper to taste

1 cup frozen corn kernels

1 – 15 oz can black beans, rinsed and drained

1/2 cup fresh cilantro, chopped

Directions:

  1. Heat oil in a medium-sized saucepan over medium heat. Stir in onion and garlic to saute until lightly browned.
  2. Mix quinoa into saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt and pepper. Bring mixture to a boil. Cover, reduce heat and simmer 20 minutes.
  3. Stir frozen corn into saucepan, continue to simmer about 5 minutes until heated through. Mix in black beans and cilantro.

This recipe yields ten 1/2 cup servings at 76 calories each with 2.6 grams of protein and 1.9 grams of fiber.

Quinoa and Sweet Potato Chili

Happy weekend, Friends! I’m continuing to work through the tasks of the Nutrition Scavenger Hunt happening at my local gym this month. This has motivated me to prepare another recipe provided by the Rochester Athletic Club Dietitians. I actually received this one about 4 years ago while a member in their weight-loss program, ridiculous that I waited until now to try it…better late than never!

I made this for a casual weekend lunch today with the goal of nurishing my post-workout hunger. I enjoyed the simplicity of preparation and an amazing, gluten-free, dairy-free, vegan, Lenten-friendly twist on a cool-weather comfort food. This would be a great recipe for meal prep too!

If you’re looking for a super food cooking adventure, look no further!

Quinoa and Sweet Potato Chili

Ingredients:

1 tablespoon olive oil

1 onion, chopped

5 garlic cloves, minced

1 – 6 oz can tomato paste

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon oregano

1 – 29 oz can low sodium black beans, rinsed and drained

32 oz low sodium vegetable broth

1 sweet potato, peeled and cut into bite-sized chunks

Salt and pepper to taste

1 cup quinoa, uncooked

Avocado and cilantro for garnish (optional)

 

Directions:

  1. Heat olive oil in a large, heavy-bottomed soup pot over medium-low heat. Add onion and cook until soft and lightly browned, about 10 minutes.
  2. Add garlic and cook for 2 minutes.
  3. Add tomato paste, chili powder, cumin and oregano. Cook for 2 minutes, stirring continuously.
  4. Add beans, vegetable broth and sweet potato. Season with salt and pepper. Cook for about 5 minutes, then add quinoa.
  5. Continue cooking for 15-30 minutes, stirring frequently, until quinoa and potatoes are cooked and chili has thickened. If chili becomes too thick for your liking, add water to achieve desired consistency.
  6. Serve hot and garnish with avocado and chopped cilantro, if desired.

This recipe yields six servings at 330 calories with 15 grams of protein and 14 grams of fiber!

High Protein Veggie Scramble

Hi fellow FIT BFFs! I often return from the gym famished after an intense workout. It would be easy to chow down on whatever I can quickly get my hands on, but I want to be sure to replenish my body properly. I’ve made a variety of these throw-together kind of scrambles and found this combination to be a generously portioned, relatively low-cal, high protein powerhouse. The bonus…teamed with an english muffin, my appetite is satisfied for hours!

High Protein Veggie Scrambler

Ingredients:

1 large egg

2 large egg whites

2 tbsp red onion, diced

1/4 green bell pepper, chopped

3 oz mushrooms, diced

1/4 cup 2% shredded cheddar

1 medium Roma tomato, diced

1/4 medium avocado diced

Himalayan pink salt and pepper to taste

Non-stick cooking spray

Directions:

In small bowl, beat egg/egg whites with wire whisk; place in non-stick cooking sprayed small fry pan. Mix in onion, bell pepper and mushrooms. Cook over low heat. Occasionally loosening contents from the bottom of the pan and turning, as you would scramble plain eggs. Continue scrambling until egg appears cooked. Add shredded cheddar and mix with the scramble. Once cheese begins to melt, immediately plate mixture and top with tomato and avocado. Salt and pepper to taste.

Makes one serving at 282 calories with 25 grams of protein! Add an english muffin for meal total of about 400 calories!