Savory Quinoa and Black Bean Salad
Highlighted under: Everyday Simple Recipes
A refreshing and nutritious salad packed with protein and flavor.
This Savory Quinoa and Black Bean Salad is a delightful blend of textures and flavors. Perfect for a light lunch or as a side dish for dinner, it's packed with protein and fiber, making it both satisfying and nutritious.
Why You Will Love This Recipe
- Loaded with wholesome ingredients for a healthy meal
- Versatile and can be served warm or cold
- Great for meal prep and leftovers
A Nutritious Powerhouse
This Savory Quinoa and Black Bean Salad is not just a dish; it's a celebration of nutrition and flavor. Quinoa is a complete protein, making it an excellent choice for vegetarians and those looking to boost their protein intake. Combined with black beans, which are high in fiber and antioxidants, this salad provides a hearty meal that keeps you satisfied and energized throughout the day.
The inclusion of vibrant vegetables like red bell pepper and corn not only enhances the visual appeal but also contributes essential vitamins and minerals. Together, these ingredients create a healthful and balanced salad that can serve as a main dish or a side.
Perfect for Any Occasion
Whether you're hosting a summer barbecue, preparing a meal prep for the week, or looking for a quick lunch option, this salad fits the bill perfectly. It can be enjoyed warm or cold, making it incredibly versatile. You can even customize it by adding your favorite ingredients, such as diced jalapeños for a spicy kick or feta cheese for a creamy texture.
This salad is also a fantastic option for potlucks and gatherings. Its colorful presentation and delicious flavors will impress your guests, while its nutritious profile ensures that everyone can enjoy it without any guilt.
Easy to Make and Store
Preparing this Savory Quinoa and Black Bean Salad is a breeze. With just a few simple steps, you can whip up a dish that is both delicious and nourishing. The cooking time for quinoa is minimal, and while it cooks, you can prepare the dressing and chop your veggies, making this an efficient recipe for busy weeknights.
What’s more, this salad is great for meal prep. It keeps well in the refrigerator for several days, allowing the flavors to meld beautifully. Just be sure to add the avocado right before serving to maintain its freshness and creaminess.
Ingredients
For the Salad
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can (15 oz) black beans, rinsed and drained
- 1 red bell pepper, diced
- 1 cup corn kernels (fresh or frozen)
- 1/2 red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1 avocado, diced
For the Dressing
- 1/4 cup olive oil
- 2 tablespoons lime juice
- 1 teaspoon cumin
- Salt and pepper to taste
Mix and match ingredients to suit your taste!
Instructions
Cook the Quinoa
In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water is absorbed.
Prepare the Dressing
In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper. Set aside.
Combine Ingredients
In a large bowl, combine the cooked quinoa, black beans, bell pepper, corn, red onion, and cilantro. Pour the dressing over the salad and toss gently to combine.
Add Avocado
Just before serving, gently fold in the diced avocado to avoid mashing.
Serve chilled or at room temperature. Enjoy your delicious and healthy salad!
Pro Tips
- Feel free to add other vegetables or proteins like grilled chicken or feta cheese for extra flavor.
Serving Suggestions
This Savory Quinoa and Black Bean Salad makes a delightful main dish, especially when paired with grilled chicken or shrimp for added protein. It also complements various cuisines, serving as a perfect side to tacos, enchiladas, or even a hearty soup.
For a complete meal, consider serving it alongside a fresh green salad or some crusty whole-grain bread. The combination of flavors and textures makes for a satisfying dining experience.
Storage Tips
To store the salad properly, keep it in an airtight container in the refrigerator. It’s best enjoyed within 3-5 days, but the flavors will continue to develop as it sits. If you're making it for meal prep, consider dividing it into individual servings for quick grab-and-go lunches.
To maintain the avocado's freshness, you can store it separately and add it just before eating. This way, you avoid the browning that usually occurs with cut avocados and keep the dish looking vibrant.
Nutritional Benefits
This salad is rich in dietary fiber, which is essential for digestive health. The combination of quinoa and black beans provides a significant amount of protein, making it an excellent choice for vegetarians and those looking to reduce meat consumption.
Additionally, the fresh vegetables add a wealth of vitamins and minerals, including vitamin C from the bell pepper and antioxidants from the corn. This makes the salad not only delicious but also a powerful ally in supporting overall health.
Questions About Recipes
→ Can I make this salad ahead of time?
Yes! It can be made a day in advance. Just keep the avocado separate until serving.
→ Is this salad gluten-free?
Yes, quinoa is naturally gluten-free, making this salad a great option for those with gluten sensitivities.
→ How long does this salad last in the fridge?
It will last about 3-4 days in the refrigerator when stored in an airtight container.
→ Can I customize the ingredients?
Absolutely! Feel free to add or substitute any ingredients according to your preference.
Savory Quinoa and Black Bean Salad
A refreshing and nutritious salad packed with protein and flavor.
What You'll Need
For the Salad
- 1 cup quinoa, rinsed
- 2 cups water
- 1 can (15 oz) black beans, rinsed and drained
- 1 red bell pepper, diced
- 1 cup corn kernels (fresh or frozen)
- 1/2 red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1 avocado, diced
For the Dressing
- 1/4 cup olive oil
- 2 tablespoons lime juice
- 1 teaspoon cumin
- Salt and pepper to taste
How-To Steps
In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the water is absorbed.
In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper. Set aside.
In a large bowl, combine the cooked quinoa, black beans, bell pepper, corn, red onion, and cilantro. Pour the dressing over the salad and toss gently to combine.
Just before serving, gently fold in the diced avocado to avoid mashing.
Extra Tips
- Feel free to add other vegetables or proteins like grilled chicken or feta cheese for extra flavor.
Nutritional Breakdown (Per Serving)
- Calories: 280 kcal
- Total Fat: 14g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 210mg
- Total Carbohydrates: 38g
- Dietary Fiber: 10g
- Sugars: 2g
- Protein: 8g