Quinoa Black Bean Salad
A fresh, crunchy quinoa salad loaded with black beans, corn, and bell peppers, tossed in a tangy lime vinaigrette. This high-protein, fiber-rich vegan salad is ready in just 30 minutes and perfect for meal prep, weeknight dinners, or casual BBQs. Optional avocado and pepitas add creaminess and crunch.
Equipment
- Small saucepan – 1
- Large mixing bowl (1)
- Measuring cups and spoons
- Knife and cutting board
- Spoon or Spatula for Mixing
Ingredients
- ¾ cup 138 g dry quinoa
- 1 ½ cups 360 ml water
- 2 cups 315 g cherry tomatoes, quartered
- 1 cup 115 g red or orange bell pepper, finely diced
- ⅓ cup 50 g red onion, finely diced
- 1 15-oz can black beans, drained and rinsed (~1 1/2 cups)
- 3 ears fresh corn kernels removed (~1 1/2 cups) or 1 1/2 cups frozen/thawed
- ½ cup fresh cilantro chopped
- 4 –5 Tbsp 60–75 ml lime juice (~2–3 limes)
- 2 Tbsp olive oil
- 2 tsp maple syrup or honey
- 1 ¼ tsp sea salt adjust to taste
Optional for serving:
- 1 medium avocado diced
- ¼ cup pepitas or roasted chili-lime pepitas
Instructions
- Cook the Quinoa: Start by preparing the quinoa if it’s not already cooked. In a small saucepan, combine 3/4 cup (138 g) of dry quinoa with 1 1/2 cups (360 ml) of water. Place the saucepan over medium-high heat and bring it to a gentle boil. Once it reaches a rolling boil, reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for 12–15 minutes. You’ll notice the water gradually absorbs, and the quinoa expands, becoming tender and fluffy. Remove the pan from heat, keep it covered, and allow the quinoa to sit for 5 minutes. This step lets it steam slightly, enhancing its light and airy texture.
- Prepare the Vegetables: While the quinoa is cooking, get your vegetables ready. Wash 2 cups (315 g) of cherry tomatoes and quarter them evenly. Dice 1 cup (115 g) of red or orange bell pepper into small, uniform pieces for even flavor distribution. Finely chop 1/3 cup (50 g) of red onion. The onion adds a mild sharpness that balances the sweetness of the corn and bell pepper. Set these aside in a large mixing bowl, ready to combine later.
- Prep the Corn: Next, remove the kernels from 3 ears of fresh corn, which should yield roughly 1 1/2 cups. If fresh corn isn’t available, frozen corn works perfectly—just make sure it’s thawed. Canned corn can be used in a pinch; drain and rinse it thoroughly to remove excess salt. Add the corn to the mixing bowl with the chopped vegetables. The corn will bring natural sweetness and a satisfying crunch to the salad.
- Rinse and Drain the Black Beans: Open a 15-oz can of black beans (or use 1 1/2 cups of homemade cooked beans) and pour them into a colander. Rinse the beans under cold running water to remove the canning liquid, then let them drain completely. This step reduces sodium and ensures the beans don’t make the salad watery. Add the beans to the mixing bowl with the vegetables and corn.
- Chop and Add Fresh Herbs: Take 1/2 cup of fresh cilantro and finely chop it. Fresh herbs elevate the flavor and aroma of the salad. Add the cilantro directly into the mixing bowl with the vegetables, corn, and beans, and gently toss everything together until the ingredients are evenly distributed.
- Make the Lime Vinaigrette: In a small bowl, combine 4–5 tablespoons (60–75 ml) of fresh lime juice, 2 tablespoons of olive oil, 2 teaspoons of maple syrup (or honey), and 1 1/4 teaspoons of sea salt. Whisk the ingredients until the vinaigrette is smooth and well-emulsified. The lime juice provides brightness, the olive oil adds richness, the maple syrup balances the acidity, and the salt enhances all the flavors.
- Combine Quinoa and Vegetables: Once the quinoa has cooled slightly (it doesn’t need to be completely cold), add it to the mixing bowl with the vegetables, corn, beans, and cilantro. Pour the prepared lime vinaigrette over the top. Using a large spoon or spatula, gently fold the quinoa and vegetables together. Make sure every grain of quinoa is coated in the tangy, flavorful vinaigrette. Taste and adjust seasoning as needed—add more salt for depth, lime juice for extra tang, olive oil for richness, or maple syrup for a touch of sweetness.
- Chill or Serve Immediately: The salad can be served right away at room temperature or chilled in the refrigerator for a few hours to allow the flavors to meld. Both ways taste delicious, though chilling slightly enhances the zestiness of the lime and blends the flavors beautifully.
- Add Optional Garnishes: For added creaminess and crunch, top individual servings with 1 medium diced avocado and 1/4 cup of pepitas or roasted chili-lime pepitas. These optional toppings provide healthy fats, texture, and a subtle nutty flavor that makes the salad even more satisfying.
- Store Leftovers Properly: Store any leftover salad (without avocado or pepitas) in an airtight container in the refrigerator for 2–3 days. Avoid freezing, as the texture of the quinoa and beans can change. When ready to serve leftovers, simply mix gently and add optional toppings if desired.
Notes
- Fresh corn adds the best flavor and texture, but frozen corn is a convenient and tasty alternative. Canned corn works in a pinch, though it’s slightly less sweet.
- Cooking quinoa ahead of time saves prep time. It can be made up to a day in advance and stored in the refrigerator.
- Adjust lime juice, olive oil, and salt to your personal taste for a more tangy, rich, or savory salad.
- This salad is best served within 2–3 days of preparation for optimal freshness. Avoid freezing, as the texture of quinoa and beans changes.
- Optional toppings like avocado and pepitas should be added just before serving to maintain their freshness and crunch.
