Quinoa and Black bean Salad

Rich in Protein:

Packed with plant-based protein from quinoa and black beans, this salad is a satisfying option to support muscle repair and growth. Ideal for those seeking a protein boost without the meat.

Rich in Fiber:
With a hearty dose of fiber, courtesy of quinoa and black beans, this salad keeps you feeling full longer, aids digestion, and promotes a healthy gut. Fiber also supports weight management and reduces the risk of digestive issues.

Good for Your Gut Health:
Nourish your gut with this wholesome salad, filled with ingredients that promote a thriving gut microbiome. Quinoa and black beans provide prebiotics, essential for feeding beneficial gut bacteria, fostering a balanced and resilient digestive system.

Good for Your Hormone Balance:
Maintain hormonal harmony with this nutrient-rich salad. Quinoa contains phytoestrogens that can help balance estrogen levels in the body, supporting overall hormone health. Black beans contribute essential minerals like magnesium and zinc, crucial for hormone regulation.

Good for Your Blood Sugar Balance:
Keep your blood sugar levels stable with this low glycemic index salad. Quinoa and black beans provide complex carbohydrates that are slowly digested, preventing spikes and crashes in blood sugar. Perfect for sustaining energy levels throughout the day.

 

Colorful quinoa and black bean salad with fresh vegetables and herbs.

Servings: 2

Calories per Serving: 450

Prep Time: 20 minutes

Cook Time: 1 hours

Total Time: 1 hour 20 minutes

Ingredients

1 cup quinoa

2 cups water or vegetable broth

1 can (15 oz) black beans, rinsed and drained

1 red bell pepper, diced

1 cup cherry tomatoes, halved

1/2 cup red onion, finely chopped

1/4 cup fresh cilantro, chopped

Juice of 1 lime

2 tablespoons olive oil

Salt and pepper to taste

Optional: avocado slices for topping and can add spices if preferred

 

Instructions

1. Rinse the quinoa under cold water using a fine mesh strainer.

2. In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool.

3. In a large mixing bowl, combine the cooked quinoa, black beans, diced bell pepper, cherry tomatoes, red onion, and cilantro.

4. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss to combine.

5. Taste and adjust seasoning if needed. You can also add more lime juice or olive oil if desired.

6. Serve chilled or at room temperature, topped with avocado slices if using. Enjoy your protein-packed quinoa and black bean salad!

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Kylie

Kylie Ivanir

Kylie Ivanir, RD, MS is a registered dietitian and founder of Within Nutrition. She helps women support their gut, balance hormones and stabilise blood sugar so they can feel more energised and at home in their bodies. With degrees from UCLA and Columbia University Medical Center, Kylie combines evidence-based nutrition with a root-cause, functional approach. Through her private practice, podcast and online community, she has supported thousands of women in improving their gut, hormone and metabolic health without restriction or overwhelm.