Refreshing Quinoa and Black Bean Salad with Corn Yum

May 24, 2024 3 min read

Enjoy a light and nutritious meal with this quinoa and black bean salad, featuring the vibrant flavors of corn, fresh vegetables, and a zesty lime dressing. Perfect for a healthy lunch or a side dish at your next gathering, this salad is not only delicious but also packed with protein, fiber, and essential nutrients. Both quinoa and black beans are superfoods that provide a wealth of health benefits, making this dish a smart choice for anyone looking to eat well and feel great.

Ingredients

  • 1 cup white quinoa, rinsed
  • 1 can (15 oz) black turtle beans, rinsed and drained
  • 1 cup corn kernels (fresh or frozen)
  • 1 red bell pepper, diced
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup olive oil
  • 2 tablespoons lime juice
  • 1 teaspoon cumin
  • Salt and pepper to taste

Instructions

Step 1: Cook Quinoa

Start by cooking the quinoa. Rinse the quinoa under cold water to remove any bitter coating. In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa has absorbed all the water. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and allow it to cool to room temperature.

Step 2: Prepare Salad Ingredients

While the quinoa is cooling, prepare the rest of the salad ingredients. Rinse and drain the black turtle beans. If using fresh corn, cut the kernels off the cob. If using frozen corn, simply thaw it. Dice the red bell pepper and chop the fresh cilantro.

Step 3: Make the Dressing

In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper. This zesty dressing adds a burst of flavor to the salad and ties all the ingredients together beautifully.

Step 4: Combine Salad Ingredients

In a large bowl, combine the cooked quinoa, black turtle beans, corn, red bell pepper, and chopped cilantro. Pour the dressing over the salad and toss well to combine. Make sure all the ingredients are evenly coated with the dressing.

Step 5: Serve

Serve the salad chilled or at room temperature. This refreshing dish can be enjoyed on its own as a light meal or as a side dish. It’s perfect for meal prep as it keeps well in the refrigerator for a few days, allowing the flavors to meld even more.

Health Benefits

This quinoa and black bean salad is not only delicious but also incredibly nutritious:

  • Quinoa: A complete protein containing all nine essential amino acids, quinoa is also high in fiber, magnesium, and antioxidants.
  • Black Turtle Beans: Rich in protein and fiber, black beans support digestive health and help keep you full longer.
  • Corn: Provides fiber, vitamins, and antioxidants, supporting eye health and digestion.
  • Red Bell Pepper: Packed with vitamin C, antioxidants, and fiber, red bell peppers boost your immune system and promote healthy skin.
  • Cilantro: Offers a fresh flavor along with vitamins A, C, and K, and has natural detoxifying properties.

Tips for Customization

This versatile salad can be customized to suit your taste preferences or dietary needs:

  • Add Avocado: For extra creaminess and healthy fats, dice up an avocado and mix it in.
  • Spicy Kick: Add some diced jalapeño or a sprinkle of red pepper flakes for a spicy kick.
  • Protein Boost: For additional protein, top the salad with grilled chicken, shrimp, or tofu.
  • Grains: Feel free to substitute quinoa with other grains like brown rice or bulgur.

This quinoa and black bean salad is a delightful way to enjoy a healthy, flavorful meal. Easy to prepare and packed with nutrients, it’s sure to become a favorite in your recipe rotation. Enjoy the vibrant tastes and nourishing benefits of this delicious dish!

 Try our USDA certified White Quinoa and Black Turtle Beans

Recipes:

Tesa Smith
Tesa Smith


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