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Recipes

Superfood Black Bean & Quinoa Salad Recipe

ER-Health-Coach-Superfood-Quinoa-Salad-01

This superfood black bean & quinoa salad recipe is one of my most popular; people love it so much they don’t even notice it’s vegan. It’s also one of the very first things I posted on my first blog four or so years back and one of my own personal favorites. I often make a double batch on a Sunday afternoon and it barely lasts until Tuesday.

Everything in this salad is extremely good for you so fill up on it and your body will thank you. Quinoa has the texture of a grain but is actually a seed, and a complete protein at that. It’s filled with nutrients and along with the other ingredients here this salad is highly nutritious and highly delicious.

This is the perfect dish to bring to a summer party because 1) you can make it the night before (it’s almost better that way), 2) the recipe is easily doubled or tripled, 3) it’s great room temperature or cold, and 4) it’s dairy-free so no worries about leaving it out for a few hours. It’s also inexpensive to make and keeps well in the refrigerator for 4-5 days.

I hope you all love it as much as I do.

black bean quinoa salad recipe

Superfood Black Bean & Quinoa Salad Recipe

Prep Time: 15 min
Total Time: 30 min
Serves 8

Ingredients:

  • 2 cups cooked quinoa (1 cup dry quinoa yields about 2 cups cooked)
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 clove garlic, pressed, grated or finely chopped
  • Juice of one lime (about 2 tablespoons)
  • 1 teaspoon fine sea salt
  • 1/4 teaspoon cayenne pepper (optional for heat)
  • 1 (15-ounce) can black beans, rinsed and drained well
  • 1 red bell pepper, quarter inch chopped (about 1 cup)
  • 6 green onions, root removed, white and part of the greens chopped (about 1 cup)
  • 1 handful of cilantro, rough chopped (about 1/3 cup)

Recipe: Prepare the quinoa (see below). While the quinoa is cooking, whisk the olive oil, cumin, garlic, lime, salt and cayenne (if using) together in the bottom of a large bowl to let the flavors marry while you chop the veggies. Rinse and drain the black beans, then chop the veggies; the key is to make the peppers and onions about the same size as the beans. Add the cooked quinoa, beans and veggies to the bowl and gently fold it all together with the dressing. The quinoa can be warm, room temp, or cold when you make the dish. Regardless, I suggest letting it chill in the refrigerator at least 30 minutes to let the flavors come together. It tastes best served room temperature or chilled.

Preparation Tips:

  • To prepare the quinoa, rinse it well in a fine mesh colander and let all of the water drain. Add the rinsed quinoa to a pot and add double the amount of purified water or veggie stock (e.g. 1 cup dry quinoa needs 2 cups of liquid). Bring the pot to a boil, then cover and reduce heat to low and simmer for about 15 minutes until all of the liquid is absorbed and the little “tail” of the quinoa has sprouted out. Fluff with a fork and reserve for your recipe. I always set a kitchen timer for 15 minutes to simmer because if left too long it can burn. Also, I always make at least double the quinoa I need–it keeps well in the refrigerator up to 5 days for another recipe.
  • There’s a silly myth out there that only the white part of a green onion is good. Not true! When using green onions, remove the root end and peel off the outermost layer if it looks tough. Use both the white part and most of the greens, the last few inches of the greens might be tough so you can discard them, but most of the greens are tender and taste great.

Superfood Black Bean & Quinoa Salad Recipe
 
Prep time:
Cook time:
Total time:
 
Author:
Yield: 8
Ingredients
  • 2 cups cooked quinoa (1 cup dry quinoa yields about 2 cups cooked)
  • ¼ cup extra virgin olive oil
  • 1 teaspoon ground cumin
  • 1 clove garlic, pressed, grated or finely chopped
  • Juice of one lime (about 2 tablespoons)
  • 1 teaspoon fine sea salt
  • ¼ teaspoon cayenne pepper (optional for heat)
  • 1 15-ounce can black beans, rinsed and drained well
  • 1 red bell pepper, quarter inch chopped (about 1 cup)
  • 6 green onions, root removed, white and part of the greens chopped (about 1 cup)
  • 1 handful of cilantro, rough chopped (about ⅓ cup)
Instructions
  1. Recipe: Prepare the quinoa (see below).
  2. While the quinoa is cooking, whisk the olive oil, cumin, garlic, lime, salt and cayenne (if using) together in the bottom of a large bowl to let the flavors marry while you chop the veggies.
  3. Rinse and drain the black beans, then chop the veggies; the key is to make the peppers and onions about the same size as the beans.
  4. Add the cooked quinoa, beans and veggies to the bowl and gently fold it all together with the dressing. The quinoa can be warm, room temp, or cold when you make the dish. Regardless, I suggest letting it chill in the refrigerator at least 30 minutes to let the flavors come together. It tastes best served room temperature or chilled.
Notes
To cook the quinoa, rinse it well in a fine mesh colander and let all of the water drain. Add the rinsed quinoa to a pot and add double the amount of purified water or veggie stock (e.g. 1 cup dry quinoa needs 2 cups of liquid). Bring the pot to a boil, then cover and reduce heat to low and simmer for about 15 minutes until all of the liquid is absorbed and the little "tail" of the quinoa has sprouted out. Fluff with a fork and reserve for your recipe. I always set a kitchen timer for 15 minutes to simmer because if left too long it can burn. Also, I always make at least double the quinoa I need--it keeps well in the refrigerator up to 5 days for another recipe.

Also, there's a silly myth out there that only the white part of a green onion is good. Not true! When using green onions, remove the root end and peel off the outermost layer if it looks tough. Use both the white part and most of the greens, the last few inches of the greens might be tough so you can discard them, but most of the greens are tender and taste great.

 

 

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  1. Joy

    April 19th, 2014 at 4:48 pm

    Delicious and very easy!

  2. CathyK

    June 2nd, 2014 at 3:34 pm

    I did a rough calorie count, and with the oil, this recipe is like 600 calories a 1/2 cup serving!

  3. Elizabeth Rider

    June 20th, 2014 at 8:15 am

    Hi Cathy, I did a calorie count on the recipe in MyFitnessPal and it’s about 225 as a side (when split into 8 servings) and 450 as a meal (when split into 4 servings.)

  4. John Warren

    June 10th, 2014 at 6:12 pm

    This is good, but really oily. And, with 1/2 cup of olive oil for only 2 cups of quinoa, I count 112 grams of fat. That’s a lot of fat… a lot of calories. “Eat all you want guilt-free”? Am I missing something.

  5. Mailmam

    June 11th, 2014 at 4:26 am

    Thanks sounds great I will be making this on Friday. BTW although not low in calories olive oil has so many tremendous benefits. But I may try using a bit less Thanks for the tip

  6. Lea

    June 19th, 2014 at 11:45 pm

    Love this! I just made it and finished a bowl. I added a large tomato to it and only used a quarter of the cilantro suggested (I find it to be a show-stealing herb- too overwhelming in a dish with so many flavours).

    The full half cup of oil made it taste really smooth and creamy, but it was definitely a bit much. For anyone wondering, I think it is going to be just as good with half the amount or less. Just use enough to carry the marinade around- I’m doing that next time 🙂

  7. Elizabeth Rider

    June 20th, 2014 at 8:15 am

    Agreed! Per suggestions I tried it with 1/4 cup oil and it was great so I changed it here.

  8. Lea

    June 20th, 2014 at 9:34 am

    Awesome! I threw in some avocado with the leftovers just for fun…soooo yummy =D

  9. Amy Rutter

    June 24th, 2014 at 12:39 pm

    I’m so pleased I’ve found your blog! I have PCOS so try to eat low GI, but I’m also vegetarian and recently diagnosed as gluten intolerant. I’ve been finding it so hard to figure out what to eat but your recipes have given me loads of ideas already! Thank you!

  10. Elizabeth Rider

    June 24th, 2014 at 1:52 pm

    So glad to have you in our community 🙂

  11. Kendra Porter

    January 18th, 2015 at 12:06 pm

    This is amazing! I was looking for a very simple black bean quinoa salad recipe that didn’t require much fuss to assemble & this recipe fit the bill right down to the delicious smell once everything was put together! A fabulous side dish!

  12. Shasha Serene

    February 9th, 2016 at 1:47 am

    Very delicious! definitely turned out exactly like I expected. Thanks.

  13. Ericka Turner

    March 9th, 2016 at 7:43 pm

    I came across this recipe today – made it for dinner- delicious!! Seriously, this will be in heavy rotation. Thanks so much!

  14. Nancy

    March 27th, 2016 at 11:44 am

    This looks delicious. I am going to make it today for a lunch tomorrow. I have a question though – I have been cooking quinoa in a rice cooker for ages, never doing the straining over the sieve part at all. I have some vegetarian stew recipes that call for tossing a handful of uncooked quinoa directly into the vegetables – nothing about washing and draining. What is the purpose of this step?

  15. peaches pie

    September 3rd, 2016 at 3:08 pm

    hello i live in england and i was wonderibg can u put recipe in grams or oz. the cknversion charts keep givkng different figures

  16. Rosemarie B. Luciaja

    September 22nd, 2016 at 4:06 am

    Thank you so much.everyone’s enjoying for this yummy vegan dish and requesting me to have your recipe👍👏😍

  17. Brian R

    October 26th, 2016 at 2:48 pm

    Maybe skip the lime juice, cayenne pepper and cilantro and add a can of rotels with lime and cilantro?

  18. Phuong Bich Nguyen

    March 7th, 2017 at 1:49 am

    Thank you

  19. Shannon Elhart

    March 15th, 2017 at 3:25 pm

    O M G – I made this dish this afternoon, and I now feel gluttonous – seriously.so.good! Thanks, Elizabeth, this will be a go-to for me! Love your healthy recipes… am going to be paging through them all as I take my health to the next level and release sugar!

  20. Chris Johnston

    April 5th, 2017 at 6:45 pm

    This is good. Made it today.
    Would have like to see the nutritional information about the dish.

  21. Full Time RV Living Meals, Tips, and Recipes - Less Junk More Journey

    December 21st, 2017 at 1:07 am

    […] throughout the week to include in my salads or recipes such as  Black Bean Mango Quinoa or this superfood black bean, kale, and quinoa favorite. I will also prepare boiled eggs in advance for recipes, meals, or snacks while we have […]

  22. Quinoa salad… so many options – Energetic Mum

    January 21st, 2018 at 3:15 pm

    […] few of my favourite recipes are taken from Lazy Cat Kitchen, Little Broken, or Elizabeth Rider […]

  23. Barbara

    February 3rd, 2018 at 10:04 pm

    Looks delicious. Ever tried adding spinach?

  24. Darren

    February 17th, 2018 at 10:02 pm

    Delicious. Easy recipe.

  25. Nicole

    April 14th, 2018 at 11:33 am

    This recipe is brilliant! I’ve made it countless times and everyone loves it. I use a little less olive oil but keep everything else the same as the recipe. It’s hearty, but fresh and I cannot speak highly enough of the flavour and texture. Thank you for opening my eyes to black beans 🙂

  26. Elizabeth Rider

    April 23rd, 2018 at 9:04 pm

    Hi Nicole, so happy to hear it! This recipes encompasses all of my favorites, too. Glad to hear it’s been such a hit. Thanks for being part of our online community and stopping by to comment. ~E

  27. Heather

    September 25th, 2018 at 9:43 pm

    This recipe is Delicious!!! This takes quinoa from bland to fantastic! I could eat this every day with any slab of meat on top. I wonder if that dressing could make everything that yummy!

  28. Elizabeth Rider

    September 27th, 2018 at 4:05 pm

    Heather, glad to hear it! ~E

  29. Xenith

    January 22nd, 2019 at 9:07 am

    Hi there. Would it be advisable to eat this salad every day? I’m obsessed! 😀

  30. Elizabeth Rider

    January 22nd, 2019 at 6:31 pm

    Hi Xenith, you can absolutely eat this every day. We love it, too! ~E

  31. Christian Weber

    February 3rd, 2019 at 11:23 pm

    What is 115 ounces of black beans? Is this fluid ounces? I am in canada and would appreciate cups or ml?

  32. Elizabeth Rider

    February 4th, 2019 at 4:28 pm

    Hi Christian, that is not 115 ounces of black beans, it’s one fifteen-ounce can of black beans (that’s about 1.5 cups of cooked black beans). I edited in the recipe to make it more clear. Thanks! ~E

  33. Danielle

    February 25th, 2019 at 8:31 pm

    Hello! I’m going to be making this for dinner and I’m wondering how much is one serving size (in cups) and also could you tell me the macros in it, like protein, carbs and fat?

  34. Elizabeth Rider

    February 27th, 2019 at 7:36 pm

    Hi Danielle, one serving of a quinoa salad is about 1/2 cup. I don’t count calories or macros as I don’t feel it’s healthy for me in the long run. ~E

  35. Jessica Montaigne

    August 31st, 2019 at 9:02 pm

    Love this recipe I do add sautéed kale, with the garlic which softens the sharpness of the garlic add corn and avocado and feel beaming with health, perfect for my vegan friends;-)

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