This Quinoa and Black Bean Salad is a nutritious and vibrant dish perfect for those following special diets, including vegetarian and gluten-free. Packed with protein, fiber, and essential vitamins, this salad offers a well-rounded meal that supports a healthy lifestyle. Each serving contains approximately 300 calories, making it a filling option without excessive calories. The combination of quinoa and black beans provides a complete protein source, ideal for muscle repair and overall health. Plus, this salad is easy to prepare and can be served warm or cold, making it a versatile addition to your meal rotation.
Servings and Time:
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 can (15 ounces) black beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 bell pepper (any color), diced
- 1 small red onion, finely chopped
- 1 cup corn (fresh, frozen, or canned)
- 1/4 cup fresh cilantro, chopped
- 1/4 cup olive oil
- 2 tablespoons lime juice
- 1 teaspoon cumin
- Salt and pepper, to taste
- Avocado slices (optional, for topping)
Instructions:
- Cook the Quinoa:
- In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. 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 liquid is absorbed. Remove from heat and let it cool.
- Prepare the Vegetables:
- While the quinoa is cooking, chop the cherry tomatoes, bell pepper, red onion, and cilantro. If using fresh corn, cut it off the cob.
- Combine Ingredients:
- In a large mixing bowl, combine the cooked quinoa, black beans, chopped vegetables, and corn.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper. Adjust seasoning to taste.
- Mix Everything Together:
- Pour the dressing over the quinoa mixture and toss gently to combine, ensuring all ingredients are well coated.
- Serve:
- Serve immediately or refrigerate for up to an hour to allow flavors to meld. Top with avocado slices if desired. Enjoy your healthy, delicious salad!
Tips for Success:
- Meal Prep Friendly: This salad is perfect for meal prepping. Make a large batch at the beginning of the week and store it in individual containers. It will stay fresh in the refrigerator for up to 4 days, making it a convenient grab-and-go option for lunches or quick dinners.
- Customization Options: Feel free to customize this salad based on your preferences. You can add ingredients like diced cucumbers, shredded carrots, or even nuts and seeds for added crunch. If you prefer a spicier kick, consider adding chopped jalapeños or a dash of hot sauce.
- Protein Boost: For an extra protein boost, add grilled chicken, shrimp, or tofu. This addition makes the salad more filling and perfect for a main course.
