Eat the Rainbow Black Beans & Quinoa Salad Recipe

This “eat the rainbow” black beans and quinoa recipe is filled with plant-based protein & fiber, plus it’s stuffed with taste and easy to make. It’s vegan, gluten-free, Mediterranean diet, and MIND diet-friendly. For those who observe a low FODMAP diet for IBS, test the low FODMAP possibility within the recipe notes!

What could possibly be higher than this recent and flavorful Quinoa and Black Bean Salad for a primary dish meal, a wholesome aspect dish, or an excellent tasty appetizer to convey to your subsequent potluck?

I created this black beans and quinoa salad recipe with summer season plus my children in thoughts. Big Tex simply completed his first 12 months of faculty and might be right here all summer season lengthy, consuming us out of home and residential. SiSi is doing an internship overseas however might be dwelling for one month, and I do know it is a nice recipe that can fulfill everybody. Even Mr. Spicy. However, truthfully, he’s straightforward to please on the subject of meals 🙂

To not point out, it’s straightforward to meal prep a double batch forward of time and maintain it within the fridge for a fast meal when it’s too scorching to cook dinner!

Components to make quinoa black bean salad

You’ll want a mix of pantry and freezer staples plus some recent components to make this Black Beans and Quinoa Salad recipe.

For the tangy, zesty Cumin Lime Dressing

• Further virgin olive oil. Or one other heart-healthy monounsaturated fats like avocado oil.
• Contemporary lime juice. Lemon juice works in a pinch.
• White balsamic vinegar. Apple cider vinegar is one other good possibility.
• Seasonings. Cumin, oregano, salt, and black pepper.
• Optionally available: Cayenne pepper, chili powder, or crimson pepper flakes for those who like spicy meals. Or, maple syrup if you need a touch of sweetness.

For the Black Beans and Quinoa Salad

• Raw quinoa. Select white quinoa, crimson quinoa, or tri-colored quinoa. No quinoa in any respect? Brown rice can be tasty within the salad too! Or strive any number of my favourite gluten-free grains!
• Water. I cooked my quinoa in water. It’s also possible to use vegetable broth if you need some extra taste.
• Black beans. I used one can of black beans on this recipe, however you should utilize dried black beans too and meal prep them forward of time. Or, swap with any number of beans, like kidney beans or pinto beans.
• Purple bell peppers. Or swap with orange bell peppers. Or yellow. Or inexperienced. Or the entire above!!!
• Onion. Purple onion & chopped inexperienced onions.
• Contemporary cilantro. Omit it for those who’re a cilantro hater. I’m sorry if you’re!
• Tomatoes. Multicolored cherry tomatoes or grape tomatoes work effectively on this salad.
• Frozen candy corn. Or recent corn can be tasty too.
• Radishes. They add a pleasant crunch and add a peppery kick!
• Optionally available for serving: Avocado slices, queso fresco, or any shredded cheese, tortilla chips, Greek yogurt, or mild bitter cream.

The right way to Make Quinoa & Black Bean Salad

1. Prepare dinner the quinoa. One cup quinoa (dry) yields ~ 3 cups of cooked quinoa. You’ll want 4 1/2 cups of cooked quinoa for this recipe. I used 2 cups of dry, rinsed quinoa and saved the leftover quinoa in an hermetic container in my fridge.
2. Chop all of the greens and drain and rinse the canned black beans whereas the quinoa is cooking
3. Make the dressing by including all of the components to a mason jar. Give it just a few fast shakes, and voilà, it’s able to pour on high of your salad!
4. Assemble the salad in a big bowl. Begin with the quinoa, and add the frozen corn (it’s going to defrost in case your quinoa remains to be heat) and all of the veggies.
5. Pour the zesty dressing on high and stir effectively to mix all of the components.

The right way to serve your Quinoa and Black Bean Salad

• For those who’re making this Black Beans and Quinoa Salad recipe as a primary course, I counsel some recent fruit on the aspect for a light-weight but satisfying full meal.
• Serve with tortilla chips as an appetizer. Deliver it to your subsequent social gathering, and everybody might be asking you for the recipe!
• Making this Black Beans and Quinoa Salad as a simple aspect dish? Serve it with grilled hen or salmon.
• For a 100% plant-based meal, get pleasure from it with a few of my different favourite vegan recipes like my creamy, dreamy Avocado Soup or this refreshing Kale Citrus Salad.

Are beans & quinoa wholesome? You betcha!

• One primary dish serving has 430 energy and 12 grams of full protein-all from vegetation!
• It’s filled with antioxidants, polyphenols, and fiber for mind well being and gut health.
• Low in saturated fats (3 grams per serving) for heart health and mind well being.

Black Beans and Quinoa Salad

Make the Cumin Lime Dressing

• Juice sufficient limes to make 1/4 cup of lime juice.

• Mix lime juice with vinegar, olive oil, oregano, cumin, salt, and pepper in a big mason jar. Shake effectively to mix components.

Make the Black Beans and Quinoa Salad

• Prep the greens: Lower bell pepper into ~ 1/4 inch cube. Loosely chop the cilantro (alright to maintain stems). Finely chop crimson onion. Thinly slice the radishes and reduce in half. Slice the inexperienced portion of the inexperienced onions. grape. Slice the tomatoes into bite-size items.

• Rinse and drain the black beans.

• Assemble the salad in a big serving bowl. Add heat quinoa to the bowl together with frozen or recent (cooked) corn kernels. Add all of the greens and the black beans. Stir effectively to mix all of the components.

• Pour dressing on high and stir effectively. Ssason with extra salt and pepper if desired earlier than serving.

Low FODMAP Choice: Omit the crimson onion and add further inexperienced onion tops. Swap the black beans for canned, rinsed, and drained lentils or chickpeas. 
Optionally available for serving: Avocado slices, queso fresco, or any shredded cheese, tortilla chips, Greek yogurt, or mild bitter cream.
Meal prep: You may make the dressing and cook dinner the quinoa forward of time. Retailer ready salad within the fridge in a well-sealed container for as much as three days.

Serving: 1.5cups | Energy: 428kcal | Carbohydrates: 50g | Protein: 12g | Fats: 21g | Saturated Fats: 3g | Polyunsaturated Fats: 4g | Monounsaturated Fats: 14g | Sodium: 112mg | Potassium: 652mg | Fiber: 9g | Sugar: 5g | Vitamin A: 1178IU | Vitamin C: 38mg | Calcium: 58mg | Iron: 4mg

EA Stewart, RD | Registered Dietitian Nutritionist

Course Appetizer, Dinner, Lunch, Salad, Aspect Dish

Delicacies American, Gluten Free, Low FODMAP Choice, Mediterranean, MIND Food plan, Vegan, Vegetarian

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Let’s chat! Will you make this Quinoa and Black Bean Salad recipe? Something you’d add or omit? What are your favourite make-ahead meals for summer season? For those who loved this recipe, please give it a 5-star score. And, please share this publish together with your family and friends. Thanks a lot in your help!