I’ll be the first to admit, I don’t like preparing lunch meals. I’m a big breakfast eater and love spending a little extra time starting off my day with my first main meal. So by the time lunch rolls around, I just want to eat, enjoy and move on. Enter the zesty black bean quinoa salad! The kind of salad that is fresh, full of flavor and just keeps getting better and better every day (unlike most leftovers that tend to dwindle in the fridge).
I’m all about creating and eating salads that actually fill you up and are enjoyable to eat. Because life is way too short to eat food you don’t love.
Here’s a breakdown of the ingredients you will need to put this zesty black bean salad together!
Zesty Black Bean Quinoa Salad Main Ingredients
Quinoa
Technically a seed, quinoa is referred to as an easily digestible whole grain. It is the only plant protein that is a complete protein, meaning quinoa contains all nine essential amino acids that the body cannot make on its on. It is naturally gluten free and is quite high in protein, making this zesty black bean salad very filling. I buy my quinoa in bulk at Costco and always make sure to use a fine mesh strainer to rinse quinoa before cooking. This is important as quinoa contains a protective outer coating known as saponin to protect it from pests, but for humans, this means a potentially upset stomach. Despite labels claiming it was rinsed, I always do my due diligence and rinse my quinoa.
Black Beans
Black beans are a must in this salad! They provide your body with a healthy dose of fiber and are abundant in iron (something all of us menstruating women need in our life!). I typically buy a can of organic black beans, rinse them and toss them right into this salad. Interestingly, pairing black beans with the fresh lime juice creates a higher absorption rate of iron. Why? Because vitamin-C rich foods like lime help increase iron absorption, plus, fresh lime juice creates a pop of flavor you don’t want to miss!
Avocado
Did you know avocados are actually considered a fruit?! They have the highest fat content in comparison to all other fruits. They are the good kind of fat meaning they contain beneficial monounsaturated oils which help to lower blood pressure, lubricate the joints and aid in boosting fertility. (Healing Foods). For this salad, I add freshly cubed avocado before eating instead of mixing in a whole avocado. Avocados turn black due to oxidation, which means after cutting they are exposed to oxygen. To enjoy fresh avocado in this salad, simply cut new slices before eating!
I hope you enjoy this zesty black bean quinoa salad and add it to your culinary creation wheelhouse!
Printzesty black bean quinoa salad
Ingredients
- 1 cup quinoa, rinsed
- 1 red pepper, small dice
- 1/2 cup onion, small dice
- 1 15 oz. can organic black beans, rinsed and drained
- 1 cup cherry tomatoes, halved
- 4 ounces feta cheese, crumbled
- 1/2 bunch cilantro, chopped
- 1/3 cup extra virgin olive oil
- 2 limes, freshly squeezed
- 1 teaspoon sea salt
- 2 teaspoons ground cumin
- fresh ground pepper
- micro-greens
- 1 avocado, cubed (add in fresh daily)
Instructions
1. Rinse the quinoa using a fine mesh strainer. In a medium saucepan, add 2 cups of water or vegetable stock and a sprinkle of sea salt. Turn the heat to high until a boil starts, add the quinoa and boil for 1-2 minutes. Cover the pan, turn the heat to low and simmer for about 20 minutes or until all the water is absorbed.
2. In a large bowl, combine the red pepper, onion, black beans, cherry tomatoes, feta and cilantro. Once the quinoa is cooled, toss with the vegetables.
3. In a small pyrex, combine the extra-virgin olive oil, fresh lime juice, sea salt, cumin and ground pepper. Whisk together.
4. Pour the zesty dressing over the quinoa and vegetables. Toss to coat and garnish with fresh micro-greens and avocado. Enjoy!
