Quinoa Black Bean Salad
A fresh and protein-rich quinoa and black bean salad tossed with colorful veggies and a tangy lime dressing. Perfect for quick lunches, light dinners, or meal prep, this wholesome dish is gluten-free, fiber-packed, and full of flavor.
Equipment
- 1 Medium Saucepan
- 1 Fine mesh strainer
- 1 Cutting board
- 1 Chef’s Knife
- 1 large mixing bowl
- 1 Small whisk or fork
- 1 Airtight Container for Storage
Ingredients
- 1 cup quinoa rinsed
- 1 ½ cups water for cooking quinoa
- 2 tablespoons extra-virgin olive oil
- ¼ cup freshly squeezed lime juice
- 1 tablespoon apple cider vinegar
- 1 tablespoon maple syrup
- 1 clove garlic minced
- 1 teaspoon ground cumin
- ⅛ teaspoon cayenne pepper
- 1 teaspoon fine sea salt plus more to taste
- 1 red bell pepper seeded and chopped
- 1 cup corn kernels fresh or thawed from frozen
- ½ medium red onion finely chopped
- 1 cup cherry tomatoes halved
- 3 green onions sliced
- ½ cup fresh cilantro chopped (or more to taste)
- 1 15-ounce can black beans, drained and rinsed
Instructions
- Rinse and Prepare the Quinoa: Place the dry quinoa in a fine-mesh strainer and rinse it thoroughly under cool running water for about 30 seconds. This step is important because quinoa has a natural coating called saponin, which can taste bitter if not washed away. Allow the water to drain completely before moving on.
- Cook the Quinoa Fluffily: Transfer the rinsed quinoa into a medium saucepan and add 1 ½ cups of water. Bring the mixture to a steady boil over medium-high heat. Once it starts bubbling, immediately reduce the heat to low, cover the pot with a tight-fitting lid, and let it gently simmer for 10 minutes. When the time is up, turn off the heat but keep the lid on for another 5 minutes so the steam finishes cooking the grains. After resting, uncover the pot and fluff the quinoa with a fork to release excess steam and prevent clumping. Set aside to cool slightly.
- Mix the Zesty Dressing: While the quinoa is cooking, prepare the dressing in a large mixing bowl. Add the olive oil, lime juice, apple cider vinegar, maple syrup, minced garlic, ground cumin, cayenne pepper, and salt. Use a whisk or fork to blend everything until the dressing looks smooth and well combined. This mixture should be tangy, slightly sweet, and lightly spiced.
- Combine Quinoa with Dressing: Once the quinoa has cooled to warm or room temperature, transfer it directly into the bowl with the dressing. Gently toss until all the grains are coated with the flavorful mixture. Allowing the quinoa to soak up the dressing at this stage ensures that every bite is seasoned from the inside out.
- Add Crunchy and Juicy Vegetables: Now fold in the chopped red bell pepper, corn kernels, red onion, cherry tomatoes, and green onions. Mix carefully so the vegetables distribute evenly throughout the salad. This combination adds vibrant color, natural sweetness, and a refreshing crunch that balances the hearty quinoa.
- Incorporate Protein and Fresh Herbs: Next, add the rinsed black beans and freshly chopped cilantro to the bowl. Stir gently but thoroughly to avoid breaking the beans while still blending them well with the quinoa and veggies. The beans provide plant-based protein, while cilantro brings a fresh, herby aroma that brightens the dish.
- Adjust Seasoning to Taste: Taste a spoonful of the salad and adjust as needed. Depending on your preference, you may want to add a little more salt for depth, an extra squeeze of lime juice for freshness, or even a pinch more cayenne if you enjoy heat. Keep in mind that the flavors will continue to develop and mellow as the salad chills.
- Chill for Best Flavor: Transfer the salad into an airtight container or cover the mixing bowl, then refrigerate it for at least 1 hour before serving. This resting time allows the quinoa to fully absorb the dressing and lets all the flavors meld together into a refreshing, cohesive salad.
- Serve and Enjoy: When ready to eat, give the salad a final stir to redistribute the dressing that may have settled at the bottom. Serve it as a light main dish, a hearty side, or pack it into meal-prep containers for grab-and-go lunches throughout the week.
Notes
- Always rinse quinoa before cooking to remove its natural bitterness.
- Let quinoa rest after simmering—steam makes it fluffy and light.
- The salad tastes best once chilled for at least 1 hour.
- Fresh lime juice is key for brightness; bottled juice won’t taste the same.
- Adjust salt and lime juice before serving since flavors mellow in the fridge.
- You can swap maple syrup with honey or agave for sweetness.
- For extra richness, top with avocado slices or crumbled feta.
- Leftovers hold well for several days, making this perfect for meal prep.
- Use fresh corn if it’s in season—frozen or canned also work well.
- This recipe is naturally gluten-free and vegan-friendly.
