30-Minute Quinoa Black Bean Salad
A colorful, protein-packed salad loaded with quinoa, black beans, fresh vegetables, and a tangy lime dressing. Perfect for meal prep, quick lunches, or a satisfying side dish.
Equipment
- 1 medium saucepan
- 1 fine-mesh sieve
- 1 large mixing bowl
- 1 fork
- Measuring Cups and Spoons
Ingredients
- 1 cup dry quinoa rinsed
- 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 red onion finely chopped
- 1 cup cherry tomatoes halved
- 3 green onions chopped
- ½ cup fresh cilantro chopped
- 1 15 oz. can black beans, drained and rinsed
Instructions
- Prepare the Quinoa: Start by rinsing 1 cup of dry quinoa under cold running water using a fine-mesh sieve. This crucial step helps remove the natural bitter coating, known as saponin, ensuring your salad has a clean, nutty flavor. After rinsing, drain well and set aside.
- Cook the Quinoa: Transfer the rinsed quinoa to a medium saucepan and add 1½ cups of fresh water. Place the pan over high heat and bring the water to a gentle boil. Once boiling, reduce the heat to low, cover with a tight-fitting lid, and allow the quinoa to simmer for 10 minutes. Do not lift the lid during this time, as the trapped steam will cook the grains evenly.
- Steam and Fluff the Quinoa: After 10 minutes, remove the pan from heat but keep the lid on for an additional 5 minutes. This step allows the quinoa to finish steaming and prevents it from becoming mushy. Once done, uncover and fluff the quinoa gently with a fork to separate the grains and release any excess moisture. Transfer to a large mixing bowl to cool slightly while preparing the dressing.
- Make the Dressing: In a separate large bowl, combine 2 tablespoons extra-virgin olive oil, ¼ cup freshly squeezed lime juice, 1 tablespoon apple cider vinegar, 1 tablespoon maple syrup, 1 minced garlic clove, 1 teaspoon ground cumin, ⅛ teaspoon cayenne pepper, and 1 teaspoon fine sea salt. Whisk together thoroughly until the ingredients are fully emulsified into a smooth, tangy dressing. Taste and adjust seasoning if needed.
- Chop the Vegetables: While the quinoa is cooling, prepare your vegetables. Seed and finely chop 1 red bell pepper, halve 1 cup of cherry tomatoes, finely chop ½ a red onion, and slice 3 green onions. Chop ½ cup of fresh cilantro, or more to taste. Preparing vegetables in advance ensures a quick assembly later.
- Combine Quinoa and Dressing: Pour the slightly cooled quinoa into the bowl with the prepared dressing. Stir gently to coat each grain evenly with the flavorful mixture. This ensures every bite of the salad will have a consistent, zesty flavor.
- Add Fresh Vegetables: Add the chopped bell pepper, cherry tomatoes, corn kernels (1 cup, fresh or thawed), red onion, and green onions to the quinoa mixture. Stir gently to combine without bruising the vegetables. The goal is to maintain the crisp texture of the veggies while mixing them thoroughly with the quinoa.
- Incorporate Black Beans and Herbs: Drain and rinse 1 (15 oz.) can of black beans, then fold them carefully into the salad along with the chopped cilantro. Stir just enough to mix the ingredients evenly. Taste the salad and add extra salt or a splash of lime juice if desired, remembering that flavors intensify as the salad chills.
- Chill for Optimal Flavor: Transfer the salad to an airtight storage container or serving bowl. Refrigerate for at least 1 hour before serving to allow the flavors to meld together. Chilling enhances the tangy dressing, softens the quinoa slightly, and makes the salad even more refreshing.
- Serve and Enjoy: Once chilled, give the salad a final gentle stir. Serve as a nutritious lunch, a hearty side dish, or as part of a meal-prep plan for the week. Optional toppings such as sliced avocado, crumbled cheese, or a sprinkle of seeds can be added for extra flavor and texture.
- Storage Tips: Leftover salad keeps beautifully in the refrigerator in an airtight container for up to 5 days. Stir well before serving leftovers to redistribute the dressing. Avoid freezing, as the fresh vegetables may become watery and lose their crisp texture.
Notes
- Rinse quinoa thoroughly to remove its natural bitterness.
- Use freshly squeezed lime juice and high-quality olive oil for the best flavor.
- Chill the salad for at least 1 hour to allow flavors to meld.
- Adjust seasoning to taste—add extra salt, lime, or maple syrup if desired.
- Fresh herbs, like cilantro, can be increased or reduced based on preference.
- The salad is versatile—feel free to swap or add vegetables according to what’s on hand.
- For a creamier texture, gently mash a few black beans into the quinoa mixture.
- Serve immediately for a fresh crunch or chilled for a more cohesive flavor.
