QUINOA AND BLACK BEAN SALAD

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.

2. Prepare the Salad: Combine the cooked quinoa, black beans, corn kernels, and diced red bell pepper in a mixing bowl.

3. Make the Dressing: Whisk together lime juice, olive oil, salt, and pepper in a small bowl. Pour the dressing over the quinoa mixture.

4. Toss and Serve: Add the chopped cilantro and toss everything together until evenly coated. Adjust seasoning with more salt or pepper if needed.

5. 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.