This Black Bean and Quinoa Salad is lightly dressed in a tangy Southwestern style cumin lime dressing and is perfect for potlucks and make ahead lunches. It keeps well in the fridge for days so I like to make a big ole bowl and eat it all week as part of my lunch.
I know some people here may still be new to quinoa so first and foremost if you are still pronouncing quinoa as ‘ki-NO-ah’ (you know who you are), let me help! Pronounced ‘keen-wa’ this nutrient rich seed with the strange spelling has been a staple in South America for thousands of years although it’s emergence in the North American market is still fairly recent. Not only is quinoa satiating and delicious, it’s also high in protein, phytonutrients, minerals and also contains plenty of complex carbs to keep you fully energized. With a slightly nutty flavour and fluffy texture, quinoa is very versatile and is perfect in soups, stews, salads, as an alternative to rice, or as an ingredient in energy bars.
Quinoa seeds do contain a bitter coating that has usually been removed in commercially available brands but a quick rinse under cold running water is still recommended prior to cooking. If you grow your own, you will definitely need to give it a good rinse! Quinoa is super easy to grow (even here in Canada!), is very tolerant of dry soil, and is a nice looking decorative plant even if you’re not consuming the seeds. Like pretty much everything else in my garden, one original planting has resulted in years of continued self seeding. One plant yields an unbelievable number of seeds and these plants virtually require zero maintenance (or I’ve just been very lucky?) until they near ‘harvest time’ when their seed heavy tops can come crashing down under their own weight.
Dried quinoa quadruples in volume with cooking so if you need 2 cups of cooked quinoa, you will need about 1/2 cup dried. Add your rinsed quinoa and double the amount of water (1/2 cup dried quinoa + 1 cup of cold water) to a covered pot and bring it to a boil. As soon as it reaches a boil, immediately turn the burner to low and allow it to simmer for 15-20 minutes until all of the water is absorbed. Do not remove the lid during this time. Finally, remove it from the heat and allow it to sit for about 10 minutes. Remove the lid and fluff it gently with a fork. Allow it to cool and refrigerate it if you’re planning on using it at a later time.
Ok back to this super easy, delicious, healthy Black Bean and Quinoa Salad which also happens to be perfect for gluten free peeps or those cooking for them:)
Prepare all of your ingredients. Mix your extra virgin olive oil, cumin, pressed garlic, lime juice and salt in a large mixing bowl. Add your quinoa, black beans, corn, red pepper, green onions and cilantro and mix well to ensure the dressing coats everything well.That’s it! You’re done!Refrigerate to cool before serving.
*Oil free? No problem! Omit the olive oil and try adding an equal amount of salsa instead. Adjust seasonings to taste. Enjoy!
Adapted from Rider, Elizabeth. Superfood Black Bean and Quinoa Salad Recipe. Www.ElizabethRider.com
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- 2 cups of cooked quinoa (about ½ cup dried)
- ¼ cup extra virgin olive oil
- 1 tsp ground cumin
- 2 cloves garlic, pressed
- 2 tbsp lime juice
- 1 tsp salt
- 1½ cups cooked black beans (or canned, drained and rinsed well)
- ¾ cup frozen corn, thawed (rinse under running water and drain well)
- ½ cup red pepper, diced
- 2 green onions, chopped
- ¼ cup cilantro, chopped
- Prepare all of your ingredients.
- Mix your extra virgin olive oil, cumin, pressed garlic, lime juice and salt in a large mixing bowl.
- Add your quinoa, black beans, corn, red pepper, green onions and cilantro and mix well to ensure the dressing coats everything well.
- Refrigerate to cool before serving.