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5 from 1 vote

Quinoa and Black Bean Salad

This Quinoa and Black Bean Salad is perfect for any meal. It is not only a feast for the eyes but also a steadfast ally in managing blood sugar levels, offering a delicious way to stay healthy and satisfied.
Servings: 8
Calories: 215kcal
Prep Time20 minutes
Quinoa Cook time15 minutes
Total Time35 minutes

Ingredients

  • 1 cup quinoa uncooked
  • 1 ½ cup water
  • 19 oz black beans canned, rinsed and drained
  • 4 stalks green onion chopped
  • 2 cups celery diced
  • 1 large tomato diced
  • ¼ cup cucumber diced
  • ½ cup cilantro or Italian parsley, chopped
  • 6 oz feta cheese optional

Dressing

  • ¼ cup lemon juice or lime juice
  • 2 tbsp olive oil
  • ¼ tsp cumin
  • ½ tsp salt
  • 1 pinch pepper ground

Instructions

  • Rinse quinoa in a strainer, put into a small saucepan with the water, and bring to a boil. Reduce the heat and simmer, covered, for 15 minutes. Fluff with a fork and let cool with lid off.
    1 cup quinoa, 1 ½ cup water
  • In the meantime, mix the dressing ingredients together in a small bowl or measuring cup.
    ¼ cup lemon juice, 2 tbsp olive oil, ¼ tsp cumin, ½ tsp salt, 1 pinch pepper
  • In a large bowl, toss together the black beans, green onion, celery, tomato, cucumber, cilantro or parsley and most of the cheese, leaving some for sprinkling on the top.
    19 oz black beans, 4 stalks green onion, 2 cups celery, 1 large tomato, ¼ cup cucumber, ½ cup cilantro, 6 oz feta cheese
  • Add the cooked quinoa and dressing, and toss gently.

Cooking Tips

  • Quinoa Preparation: To ensure fluffy quinoa, let it cool with the lid off after cooking. This prevents it from becoming soggy.
  • Cheese Alternatives: If avoiding dairy, substitute feta cheese with a dairy-free cheese alternative or omit it altogether for a vegan version.
  • Flavor Enhancements: Adjust the dressing to taste by adding more lemon or lime juice for acidity, or increase the cumin for a warmer, earthy flavor.

Nutrition

Nutrition Facts
Quinoa and Black Bean Salad
Serving Size
 
1 Cup
Amount per Serving
Calories
215
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
3.5
g
22
%
Cholesterol
 
18.9
mg
6
%
Sodium
 
415
mg
18
%
Potassium
 
431.8
mg
12
%
Carbohydrates
 
24.3
g
8
%
Fiber
 
7.5
g
31
%
Sugar
 
1.3
g
1
%
Protein
 
10.6
g
21
%
Vitamin C
 
7.9
mg
10
%
Vitamin D
 
0.1
µg
1
%
Calcium
 
147.9
mg
15
%
Iron
 
2.2
mg
12
%
Magnesium
 
73.6
mg
18
%
Zinc
 
1.7
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.