Easy Quinoa and Black Bean Salad

A Nutrient-Packed, Flavorful Meal

If you're looking for a healthy, protein-rich, and easy-to-make dish, quinoa black bean salad is the perfect choice. This vibrant, nutrient-dense salad is packed with fiber, plant-based protein, and essential vitamins, making it an ideal meal for lunch, dinner, or meal prep. Plus, it’s versatile, meaning you can customize it with different ingredients to suit your taste.

Quinoa: The Superfood Grain

Quinoa is often referred to as a superfood because of its impressive nutritional profile. Unlike most grains, quinoa is a complete protein, meaning it contains all nine essential amino acids that your body needs for muscle repair and overall health.

Key Nutrients in Quinoa:

  • Protein – One cup of cooked quinoa provides 8 grams of protein, making it a great plant-based protein source.

  • Fiber – Supports digestion and keeps you feeling full longer.

  • Iron – Essential for oxygen transport in the blood and energy production.

  • Magnesium – Helps regulate muscle function and supports heart health.

  • Antioxidants – Protect cells from damage and reduce inflammation.

Black Beans: A Fiber and Protein Powerhouse

Black beans are nutrient-dense legumes that provide a rich source of fiber, protein, and essential minerals. They are known for their ability to support heart health, regulate blood sugar, and improve digestion.

Key Nutrients in Black Beans:

  • Protein – One cup of black beans contains 15 grams of protein, making them an excellent plant-based protein source.

  • Fiber – Helps with digestion and promotes gut health.

  • Folate – Supports brain function and red blood cell production.

  • Potassium – Helps regulate blood pressure and muscle function.

  • Antioxidants – Reduce inflammation and support overall health.

What Can You Add to Customize This Salad?

One of the best things about quinoa black bean salad is its versatility. You can easily customize it with different ingredients to suit your taste or dietary preferences.

Flavor Boosters:

  • Avocado – Adds creaminess and healthy fats.

  • Corn – Adds sweetness and texture.

  • Jalapeño – Gives a spicy kick.

  • Feta or Cotija Cheese – Adds a salty, tangy contrast.

  • Pumpkin Seeds – Provides crunch and extra nutrients.

Quinoa and Black Bean Salad

Recipe

 

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 1 lime, juiced
  • 2 tablespoons olive oil
  • 1 teaspoon cumin
  • Salt and pepper to taste

Instructions:

  1. Cook the Quinoa: In a medium saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa, reduce heat, cover, and simmer for about 15 minutes or until the liquid is absorbed. Fluff with a fork and let it cool.
  2. Combine Ingredients: In a large bowl, mix together the black beans, cherry tomatoes, bell pepper, red onion, and cilantro.
  3. Add Quinoa: Once the quinoa has cooled, add it to the bowl with the vegetables.
  4. Dress the Salad: In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper. Pour the dressing over the salad and toss to combine.
  5. Chill and Serve: Let the salad chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.

Nutrition Facts (per serving)

Calories: 220

Protein: 8g

Carbohydrates: 34g

Dietary Fiber: 7g

Sugars: 2g

Fat: 8g