Try this Quinoa Bean Protein Salad if you’re in the process of losing weight . Protein-rich foods require more work to digest, metabolize, and use, which means you burn more calories processing them.

They also take longer to get out of your stomach, so they make you feel full for a longer amount of time. The cumulative effect has obvious benefits for anyone watching their weight.

In a study published in Nutrition Metabolism , people who increased their protein intake to 30 percent in their diet ate almost 450 fewer calories per day and lost about 11 pounds during the 12-week study without the use of any other dietary measures. .

For most successful dieters who are burning calories as well as counting them, protein is doubly essential in ensuring that they lose fat and not muscle.

Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned, but also burns calories, even when you’re not active, ultimately keeping your metabolism humming at high speed for you can burn the occasional cookie, no problem.

Below we offer you this recipe for a delicious protein salad of red quinoa and beans , which is excellent for this case, on this occasion, the ingredients that compose it are rich in proteins, such as beans or red beans that are also rich in iron, and quinoa, which is one of the most important and demanded sources of vegetable protein today.

Red Quinoa and Bean Protein Salad

Ingredients:

 For the dressing:

  • 5 tablespoons fresh lemon juice
  • 1 teaspoon salt
  • 1 whole garlic clove, finely minced
  • ¼ cup finely chopped fresh cilantro
  • 1 teaspoon ground cumin, or to taste
  • ⅓ cups of olive oil

½ teaspoon freshly ground pepper, to taste

For the salad:

  • 1 – ½ cup red quinoa (sold in health food stores)
  • 1 tablespoon of sea salt, add when boiling the quinoa
  • 1 – ½ cup cooked black or red beans
  • 1 – ½ cup sweet corn kernels
  • 1 cup finely chopped colored sweet peppers
  • 1 Jalapeño Chile (or any type of chili / chili), seeded and minced (use rubber gloves and add to taste)
  • ¼ cup finely chopped fresh cilantro
  • ¼ cups chives, finely chopped

For the dressing:

In a small bowl mix the lemon juice, salt, minced garlic, minced coriander and cumin and add the oil in a stream, beating at the same time. Add the pepper to taste. Put aside. For the salad:

  1. In a large bowl wash the quinoa 5 times with cold water, rubbing the grains, drain them in a colander when the water runs clear in the wash.
  2. In a medium saucepan, add the sea salt to 1-1 / 2 quarts of boiling water and cook the quinoa for 15 minutes. Prepare a strainer with cheesecloth on top and drain the cooked quinoa into the cheesecloth.

Combine beans, corn, rest of vegetables, herbs, and cooled quinoa in a large bowl. Stir gently with the dressing. It can be made a day in advance so the flavors blend. Serve at room temperature.

 

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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