Quinoa & Black Bean Salad
User Reviews
5
Quinoa & Black Bean Salad
Description
The recipe starts by rinsing and cooking quinoa until tender and fluffy, then allowing it to cool. Meanwhile, a dressing is made from extra-virgin olive oil, fresh lime juice, apple cider vinegar, maple syrup, garlic, cumin, cayenne pepper, and salt. The cooled quinoa is combined with the dressing, crisp vegetables such as red bell pepper, corn kernels, red onion, cherry tomatoes, and green onions. Black beans and fresh cilantro are folded in last. The flavors balance the nutty quinoa and creamy beans with bright acidity and a hint of sweetness and warmth from the spices.
This salad has a refreshing quality and holds up well as a prepared dish, making it practical for packed lunches or as part of a picnic spread. The ingredients can be adjusted to taste, and seasoning increased if desired. The fresh vegetables contribute crunch while the beans add protein and creaminess. It is a balanced vegetarian option with diverse textures and flavors.
The recipe was updated to include corn and tomatoes for added freshness and color, but the original version is also available. Nutrition information is for approximately one heaping cup serving. Adjust salt and lime juice after combining ingredients to suit your taste.
Ingredients
- 1 cup quinoa rinsed, dry
- 2 tablespoons extra-virgin olive oil
- ¼ cup lime juice freshly squeezed
- 1 tablespoon apple cider vinegar
- 1 tablespoon maple syrup
- 1 clove garlic , minced
- 1 teaspoon cumin ground
- ⅛ teaspoon cayenne pepper
- 1 teaspoon salt plus more to taste, fine sea salt
- 1 red bell pepper , seeded and chopped
- 1 cup corn kernels (fresh or thawed from frozen)
- ½ red onion , finely chopped
- 1 cup cherry tomato sliced
- 3 green onions , chopped
- ½ cup cilantro or more to taste, freshly chopped
- 1 (15 oz.) can black beans , drained and rinsed
Instructions
- To cook the quinoa, rinse it in a fine mesh sieve under running water. (This helps to remove its bitter flavor.) Add the drained quinoa to a saucepan and cover it with 1 ½ cups of fresh water. Bring the liquid to a boil over high heat. Then lower the heat, cover the pot with a lid, and let it gently simmer for 10 minutes. When the timer goes off, remove the pot from the heat but keep the lid on for 5 more minutes. Then fluff it with a fork and set aside to cool.
- While the quinoa is cooking, add the olive oil, lime juice, vinegar, maple syrup, garlic, cumin, cayenne pepper, and salt to a large mixing bowl. Stir well.
- Once the quinoa is done, add it to the bowl of dressing, along with the bell pepper, corn, red onion, tomatoes, and green onion. Stir well.
- Next, add the drained beans and fresh cilantro. Stir again, then adjust the seasoning to taste. (I usually add another ½ to 1 teaspoon of salt at this point and sometimes another tablespoon of lime juice. The flavor will mellow when chilled in the fridge.) Transfer the salad to a storage container and chill for at least 1 hour before serving.
- Leftover salad can be stored in an airtight container in the fridge for up to 5 days. Feel free to add any extra toppings you love, like sliced avocado or crumbled cheese.
Notes
- Nutrition info is estimated per heaping cup of salad and may vary.
- Recipe update adds corn and tomatoes; leave out for original version if preferred.
- Adjust salt and lime juice at the end to achieve desired flavor balance.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 315 kcal
% Daily Value*
| Calories | 315kcal | 16% |
| Carbohydrates | 46g | 15% |
| Protein | 10g | 20% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Sodium | 839mg | 35% |
| Potassium | 583mg | 12% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
| Vitamin A | 1020IU | 20% |
| Vitamin C | 47.2mg | 52% |
| Calcium | 62mg | 6% |
| Iron | 3.8mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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