Mexican quinoa salad with beans, avocado and peppers

The Mexican quinoa salad with beans, avocado and peppers is healthy and filling. The tortilla chips give it its crunchiness.

Nutrient profile: According to GDA guidelines, one portion covers over 100% of the average daily requirement of folic acid, which is important for cell renewal. It also generously covers the daily requirement of vitamin K and over ¾ of that of vitamin C. The ratio of omega-6 to omega-3 fatty acids is 3:1, which is below the maximum recommended ratio of 5:1.

Quinoa: Quinoa is not a grain. The small Inca grain is a goosefoot plant and belongs to the same plant family as beetroot and spinach. Its vitamin content and nutritional value is roughly comparable to that of rice. However, the protein content is higher and quinoa contains a larger amount of polyunsaturated fatty acids (but fewer carbohydrates). Quinoa contains significantly more minerals and about twice as much iron and 50 percent more vitamin E than wheat.

Kidney beans: Canned kidney beans remain edible for almost an unlimited period of time. If possible, you should use natural canned beans, i.e. without salt or other additives. When cooked, they absorb the flavors of other ingredients wonderfully, keep their shape and do not burst. Information on dried kidney beans can be found in this recipe under "Alternative preparation".

Corn: Corn is a plant species that belongs to the grass family. It originally comes from Mexico, and over 50,000 different varieties are known, which differ in color, size and shape. Fresh sweet corn is best eaten raw. In sweet corn, unlike other types of corn, no conversion of sugar into starch takes place during the ripening process, as the gene responsible for this is missing. As soon as the corn is ripe, the kernel size is reduced, which means that sweet corn is usually harvested at an immature growth stage. Corn consists mainly of carbohydrates. It also contains some minerals, vitamins and essential and semi-essential amino acids.

Sweet peppers: The most commonly used variety of pepper in Europe and the USA is the sweet pepper ( Capsicum annuum). Most varieties change color from green to red, yellow or orange during the ripening process, depending on the carotenoids present. This is because chlorophyll, the green leaf pigment that is crucial for photosynthesis, decreases while the colored carotenoid pigments appear. Green peppers therefore often have a more pronounced flavor than ripe red and yellow peppers, although the latter tend to taste a little sweeter.

Romaine lettuce: Romaine lettuce, also called romaine lettuce, has a strong flavor. It is used raw in salads or steamed as a vegetable and contains relatively high levels of vitamin C.

Storage of avocados: Avocados are harvested when they are unripe. To ripen them, it is best to place avocados next to apples (or put them together in a paper bag) and store them at room temperature. The apple emits the gas ethylene, which promotes ripening.

What do you have to pay attention to as a vegan?
You can find more information about the composition of this dish in the nutrient tables under the recipe preparation. Information on the optimal ratio of fatty acids and general information on common nutritional errors in vegan and raw diets can be found at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Making your own corn tortilla chips: To avoid additives and a lot of salt, it is best to make the tortilla chips yourself. Either by making the corn tortillas yourself (see the following link under the "Your own preparation" section for making corn tortillas) or by processing ready-made corn tortillas into chips. To do this, marinate them (oil and spices), bake them in the oven (for 6-8 minutes at 180°C or 160°C convection oven) and then cut them up to make crispy tortilla chips.

Prefer dried beans: Kidney beans (like other beans and legumes) are usually dried or pre-cooked and preserved. While the canned version is of course the more convenient and time-saving option, the dried version has the advantage of better taste. In addition, cooking at home also allows you to determine the degree of firmness yourself (canned beans are often very soft, sometimes already mushy). In addition, canned goods often contain unnecessary additives or are already salted, and the unprocessed version is always preferable. Dried kidney beans will keep for a very long time if stored dry and airtight. If you are using dried kidney beans, soak them the day before. Pour off the soaking water, rinse the beans under running water and cook them in fresh water for at least 45 minutes or until they are done (in a pressure cooker it is about 25 minutes).

Fresh corn versus canned corn: Fresh corn is generally preferable. If you don't have fresh corn on the cob at home, you can also use canned corn, as indicated in the recipe. However, you should pay attention to the quality and additives. It is recommended that you rinse the canned kernels with tap water before further processing and then let them drain.

If you like it spicier: lime juice (the squeezed juice of an additional lime) and chili flakes are good seasoning options. The spiciness harmonizes perfectly with the salad ingredients. You can also add salt as needed. The aim, however, is to keep the salt content as low as possible (see the link under Tips).