Pin It A vibrant, nourishing salad featuring fluffy quinoa, protein-rich black beans, and an array of colorful vegetables tossed in a zesty poppy seed dressing&mdashperfect for light, cozy dinners or cheerful lunch bowls.
This salad quickly became a go-to for both quick lunches and easy dinners. I love how refreshing and filling it is without feeling heavy.
Ingredients
- Quinoa & Legumes: 1 cup quinoa rinsed, 2 cups water, 1 can (15 oz/425 g) black beans drained and rinsed
- Vegetables: 1 cup cherry tomatoes halved, 1 cup yellow bell pepper diced, 1 cup cucumber diced, 1/2 cup red onion finely diced, 1 cup baby spinach roughly chopped, 1/4 cup fresh cilantro or parsley chopped
- Dressing: 1/3 cup extra-virgin olive oil, 3 tbsp freshly squeezed lemon juice, 1 tbsp honey or maple syrup, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 tbsp poppy seeds, 1/2 tsp sea salt, 1/4 tsp black pepper
- Optional Toppings: 1/4 cup feta cheese crumbled (omit for vegan), 1 ripe avocado sliced
Instructions
- Cook Quinoa:
- In a medium saucepan, combine quinoa and water. Bring to a boil then reduce heat cover and simmer for 12–15 minutes until water is absorbed and quinoa is fluffy. Remove from heat fluff with a fork and let cool slightly.
- Combine Ingredients:
- In a large bowl combine cooked quinoa black beans cherry tomatoes yellow bell pepper cucumber red onion spinach and cilantro or parsley.
- Make Dressing:
- In a small bowl or jar whisk together olive oil lemon juice honey (or maple syrup) apple cider vinegar Dijon mustard poppy seeds salt and pepper until well combined.
- Toss Salad:
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning if needed.
- Add Toppings:
- Top with feta and avocado if using. Serve immediately or chill for 30 minutes for flavors to meld.
Pin It My family loves gathering around this salad especially on warm days when a light meal suits everyone perfectly.
Required Tools
Medium saucepan, large mixing bowl, small bowl or jar for dressing, knife and cutting board, whisk or fork.
Allergen Information
Contains dairy (feta cheese optional). Contains mustard. Gluten-free but always check labels on canned beans and condiments to confirm. May contain honey; use maple syrup for vegan.
Nutritional Information
Per serving without feta or avocado: Calories 320, Total Fat 12 g, Carbohydrates 44 g, Protein 10 g.
Pin It This quinoa and black bean salad is a bright, easy way to enjoy a healthy meal any day of the week.
Recipe Questions & Answers
- → How do I cook quinoa for this salad?
Rinse quinoa under cold water, then simmer it in water for 12–15 minutes until fluffy and water is absorbed. Let it cool slightly before mixing.
- → Can I substitute the black beans?
Yes, you can replace black beans with chickpeas or kidney beans for a different flavor and texture.
- → What gives the dressing its distinctive flavor?
The combination of poppy seeds, lemon juice, Dijon mustard, apple cider vinegar, and honey creates a tangy and slightly sweet dressing that brightens the salad.
- → How can I make this salad vegan?
Use maple syrup instead of honey in the dressing and omit feta cheese or substitute with a plant-based alternative.
- → Is this salad suitable for meal prep?
Yes, it keeps well in the fridge for up to 3 days, making it ideal for ahead-of-time lunches or dinners.
- → Can I add protein to enhance this dish?
Grilled chicken or tofu can be added for extra protein and variety.