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Quinoa and Black Bean Salad

Quinoa and Black Bean Salad


  • Author: Elena Bennett
  • Total Time: 25 minutes
  • Yield: 4 servings

Description

A colorful and nutritious quinoa and black bean salad that comes together in just 30 minutes, perfect for busy weeknights.


Ingredients

  • Quinoa: A nutritious grain that is gluten-free and packed with protein. It acts as the base for the salad.
  • Black Beans: High in fiber and protein, they add a delicious earthiness to the salad. Canned black beans work perfectly for convenience.
  • Bell Peppers: Sweet and crunchy, they provide a fresh taste and vibrant color. Use a mix of red, yellow, and green for variety.
  • Red Onion: Finely diced to give a zesty flavor. You can soak it in water to mellow out the taste if desired.
  • Fresh Cilantro: Adds a burst of freshness and flavor. If you’re not a fan, parsley can be a substitute.
  • Lime Juice: Freshly squeezed for a tangy dressing that brightens up the entire salad.
  • Olive Oil: A heart-healthy fat that helps to emulsify the dressing.
  • Salt and Pepper: For seasoning to taste, bringing all the flavors together.

Instructions

  1. Start by rinsing the quinoa under cold water to remove any bitterness, then cook it according to package instructions. Typically, this is achieved by bringing 2 parts water to 1 part quinoa to a boil, then simmering until the water is absorbed and the grains are fluffy.
  2. While the quinoa is cooking, drain and rinse the black beans in a sieve. Set aside.
  3. Prepare the vegetables: chop the bell peppers and red onion, and finely chop the fresh cilantro.
  4. Once the quinoa has cooked, fluff it with a fork and allow it to cool slightly.
  5. In a large mixing bowl, combine the cooked quinoa, black beans, bell peppers, red onion, and cilantro.
  6. In a small bowl, whisk together lime juice, olive oil, salt, and pepper to create the dressing.
  7. Pour the dressing over the salad and toss gently to coat all the ingredients.
  8. Serve chilled or at room temperature, and enjoy your healthy, flavorful quinoa and black bean salad!

Notes

  • Rinse your quinoa before cooking to remove bitterness.
  • Fresh lime juice elevates the flavor.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Salads
  • Method: Cold salad
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1 serving
  • Calories: 220
  • Sugar: 1g
  • Sodium: 150mg
  • Fat: 5g
  • Saturated Fat: 1g
  • Unsaturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 37g
  • Fiber: 6g
  • Protein: 8g
  • Cholesterol: 0mg

Keywords: quinoa salad, black bean salad, healthy salad