Quinoa and Black Bean Salad

This vibrant quinoa and black bean salad is a protein-packed, gluten-free meal that’s fresh, filling, and full of zesty flavor. Nutty quinoa mixes with hearty black beans, crisp veggies, and a bright lime-cumin dressing—perfect for lunches, picnics, or meal prep. It’s budget-friendly using affordable quinoa and canned beans from local stores, ready in under 30 minutes, and tastes even better chilled the next day.

Ingredients

For 6 servings, gather these simple items:

  • 1 cup uncooked quinoa (rinsed well)
  • 2 cups water or low-sodium vegetable broth
  • 2 cans (400 grams each) black beans, drained and rinsed
  • 1 large red bell pepper (capsicum), diced
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ½ small red onion, finely chopped
  • 1 cup fresh corn kernels (fresh, frozen, or canned)
  • ¼ cup fresh coriander, chopped
  • 1 avocado, diced (add just before serving)

For the dressing:

  • ¼ cup extra-virgin olive oil
  • Juice of 2 limes (about ¼ cup)
  • 2 tablespoons apple cider vinegar or lemon juice
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder
  • 1 garlic clove, minced
  • Salt and black pepper to taste
  • Optional: ½ teaspoon honey for slight sweetness

Direction

  • Step 1: Rinse quinoa under cold water to remove bitterness. In a medium saucepan, bring 2 cups water or broth to a boil. Add quinoa, reduce heat to low, cover, and simmer 12 to 15 minutes until water is absorbed and quinoa is fluffy. Fluff with a fork and let cool slightly.
  • Step 2: In a large mixing bowl, combine cooled quinoa, drained black beans, diced red bell pepper, cucumber, halved cherry tomatoes, chopped red onion, corn kernels, and chopped coriander.
  • Step 3: In a small jar or bowl, whisk together olive oil, lime juice, vinegar, cumin, chili powder, minced garlic, salt, pepper, and honey (if using) until smooth and emulsified.
  • Step 4: Pour the dressing over the salad. Toss gently but thoroughly until everything is evenly coated.
  • Step 5: Taste and adjust seasoning—more lime for tang, salt, or chili for heat.
  • Step 6: Cover and refrigerate at least 30 minutes (or up to overnight) to let flavors meld. Just before serving, gently fold in diced avocado to keep it fresh. Serve chilled or at room temperature as a main dish or side.

Nutrients Information

Per serving (about 1½ cups, approximate values):

  • Calories: 320 to 360
  • Total Fat: 12 to 14 grams
  • Saturated Fat: 1.5 to 2 grams
  • Cholesterol: 0 milligrams
  • Sodium: 300 to 450 milligrams (lower with low-sodium beans)
  • Total Carbohydrates: 42 to 48 grams
  • Dietary Fiber: 12 to 14 grams
  • Sugars: 5 to 7 grams (natural from veggies)
  • Protein: 12 to 15 grams
  • Excellent source of plant-based protein from quinoa and beans, fiber for digestion and blood sugar control, vitamin C from bell peppers and lime, plus healthy fats from olive oil and avocado. A heart-healthy, filling vegetarian meal.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service