Looking for a vibrant, nutritious dish that’s as easy to make as it is delicious? Look no further than this irresistible Bean and Grain Salad! Packed with protein-rich quinoa, hearty black beans, and colorful veggies, this salad is not just a feast for the eyes but also a powerhouse of flavor. Perfect for meal prep, picnics, or a quick weeknight dinner, this recipe will have your taste buds dancing and your health goals on track. Dive into our guide and discover how to whip up this delightful salad in just 45 minutes—your taste buds will thank you!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 cup quinoa, rinsed
- 1 can black beans, drained and rinsed
- 1 cup corn, cooked
- 1 red bell pepper, diced
- 1/4 cup cilantro, chopped
- 1/4 cup olive oil
- 2 tablespoons lime juice
- Salt and pepper to taste
Instructions
- Begin by preparing the quinoa. Rinse 1 cup of quinoa under cold water in a fine-mesh strainer to remove any bitterness. In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan with a lid, and let it simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Remove from heat and let it sit covered for an additional 5 minutes. Fluff the quinoa with a fork and set aside to cool.
- While the quinoa is cooking, prepare the other ingredients. Drain and rinse 1 can of black beans under cold water to remove excess sodium. Set aside.
- If you haven't already, cook the corn according to package instructions if using frozen corn, or drain and rinse canned corn. Measure out 1 cup of cooked corn and set aside.
- Dice 1 red bell pepper into small pieces and chop 1/4 cup of fresh cilantro. Set these aside as well.
- In a large mixing bowl, combine the cooked quinoa, black beans, corn, diced red bell pepper, and chopped cilantro. Gently toss the ingredients together to combine.
- In a small bowl, whisk together 1/4 cup of olive oil, 2 tablespoons of lime juice, and season with salt and pepper to taste. Adjust the seasoning according to your preference.
- Pour the dressing over the salad mixture and toss everything together until well coated. Taste and adjust seasoning if needed.
- Let the salad sit for at least 10 minutes to allow the flavors to meld together. This salad can be served at room temperature or chilled.
- Serve the bean and grain salad in bowls, garnished with additional cilantro if desired. Enjoy your healthy and delicious salad!
Tips
- Rinse Your Quinoa: Always rinse quinoa before cooking to remove its natural coating, called saponin, which can impart a bitter taste. This simple step ensures a nutty, pleasant flavor in your salad.
- Prep Ahead: To save time during busy weeknights, prepare the quinoa and chop the vegetables in advance. Store them in the fridge, and you’ll have a quick and healthy meal ready in minutes!
- Customize Your Ingredients: Feel free to get creative! Add diced avocado, cherry tomatoes, or even some jalapeños for a spicy kick. This salad is versatile and can easily adapt to your taste preferences.
- Let It Marinate: For the best flavor, allow the salad to sit for at least 10 minutes after tossing it with the dressing. This resting time lets the ingredients meld together beautifully.
- Serve Cold or Room Temperature: This salad is delicious served chilled or at room temperature, making it a perfect dish for gatherings or meal prep!
Nutrition Facts
Calories: 350kcal
Carbohydrates: 45g
Protein: 12g
Fat: 15g
Saturated Fat: 2g
Cholesterol: 0mg
