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QUINOA AND BLACK BEAN SALAD
02

QUINOA AND BLACK BEAN SALAD

NUTRITION
HEALTHY RECIPES
Sep 12, 2024

QUINOA AND BLACK BEAN SALAD

This Quinoa and Black Bean Salad is a nutritious, flavour-packed dish, ideal for a quick lunch or a light dinner. It combines protein-rich quinoa with black beans, sweet corn, and crunchy red bell pepper, all dressed with a refreshing lime and olive vinaigrette. A touch of fresh cilantro adds brightness, making it a satisfying and healthy option that’s also gluten-free and vegan. Whether enjoyed alone or as a side dish, this salad delivers a wholesome balance of textures and flavours while being incredibly easy to prepare.

RECIPE CATEGORY

Lunch, Dinner, Snack, Entrée, Side

SERVING SIZE

1

CUISINE

Mexican, Latin-American, American

PREPARATION / TECHNIQUES

No-Cook, Quick & Easy, One-Pot Wonders

OCCASION / HOLIDAY

Summer, Picnic, Potluck, Family Meal, Light Lunch, Casual Dinner

SPECIAL CONSIDERATION / DIETARY CONCERNS

Healthy, High Fibre, Vegan, Vegetarian, Wheat / Gluten-Free, Quick & Easy, Low Fat

DISH TYPE

Salad, Side, Light Meal

INGREDIENTS FOR QUINOA AND BLACK BEAN SALAD

  • 1/4 cup quinoa, cooked
  • 1/4 cup black beans, rinsed
  • 1/4 cup corn kernels
  • 1/4 red bell pepper, diced
  • 1 tbsp lime juice
  • 1 tbsp olive oil
  • 1 tbsp cilantro, chopped
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 210 kcal
  • Protein: 6g
  • Carbohydrates: 29g
  • Fat: 9g
  • Fibre: 7g
  • Sugar: 3g
  • Sodium: 120mg
  • Vitamin C: 40% of DV
  • Iron: 10% of DV
  • Calcium: 4% of DV

PREPARATION FOR QUINOA AND BLACK BEAN SALAD

  1. Cook the Quinoa: If not cooked, prepare 1/4 cup quinoa according to package instructions and let it cool.
  1. Prepare the Salad: Combine the cooked quinoa, black beans, corn kernels, and diced red bell pepper in a mixing bowl.
  1. Make the Dressing: Whisk together lime juice, olive oil, salt, and pepper in a small bowl. Pour the dressing over the quinoa mixture.
  1. Toss and Serve: Add the chopped cilantro and toss everything together until evenly coated. Adjust seasoning with more salt or pepper if needed.
  1. Enjoy: Serve immediately or store in the fridge until ready to eat.

PREP TIME

10 minutes

COOKING TIME

10-15 minutes (if cooking quinoa)

TIPS FOR QUINOA AND BLACK BEAN SALAD

  • Fluff the quinoa with a fork after cooking to prevent clumping, then mix it with other ingredients.
  • Use canned or frozen corn for convenience.
  • Add a dash of cumin or paprika to the dressing for a layer of warmth and spice.

VARIATIONS

  • Add Protein: Top with grilled chicken or tofu for a more substantial meal.
  • Add Greens: Mix in some spinach or arugula for freshness and nutrients.
  • Spicy Kick: Add a chopped jalapeño or sprinkle of chilli flakes for a bit of heat.

PREPPING AND STORAGE GUIDE FOR BLACK BEAN SALAD

  • Fridge: Store the salad in an airtight container in the refrigerator for up to 3 days. The flavours will continue to develop as they sit.
  • Freezing: You can cook and freeze quinoa separately, but the salad is best enjoyed fresh.

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