Are you tired of bland, boring salads that leave you hungry an hour later? Get ready to revolutionize your meal prep with our Protein Packed Bean Quinoa Salad - a nutritional knockout that combines incredible flavors, plant-based protein, and a punch of deliciousness in just 35 minutes! This vegan marvel isn't just a salad; it's a complete meal that will supercharge your energy, tantalize your taste buds, and make your body thank you with every single bite.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Cuisine: Vegan
Serves: 4 servings
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 can black beans, drained and rinsed
- 1 can kidney beans, drained and rinsed
- 1 bell pepper, diced
- 1 cup corn, frozen or fresh
- 1/4 cup red onion, diced
- 1/4 cup cilantro, chopped
- 1/4 cup lime juice
- Salt and pepper to taste
Instructions
- Begin by rinsing the quinoa under cold water in a fine mesh strainer. This helps to remove any bitterness from the quinoa.
- In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes or until all the water is absorbed and the quinoa is fluffy. Remove from heat and let it sit, covered, for 5 minutes.
- While the quinoa is cooking, prepare the other ingredients. Drain and rinse the black beans and kidney beans in a colander, then set aside.
- Dice the bell pepper and red onion, and chop the cilantro. If using frozen corn, measure out 1 cup and allow it to thaw; if using fresh corn, you can cut it off the cob.
- In a large mixing bowl, combine the cooked quinoa, black beans, kidney beans, diced bell pepper, corn, red onion, and cilantro.
- In a small bowl, whisk together the lime juice, salt, and pepper to create the dressing. Adjust the seasoning according to your taste.
- Pour the dressing over the quinoa and bean mixture. Gently toss everything together until well combined and evenly coated with the dressing.
- Let the salad sit for about 10 minutes to allow the flavors to meld together. This can be served immediately or chilled in the refrigerator for later.
- Before serving, give the salad a good stir and taste for seasoning. Adjust salt and pepper if necessary. Serve chilled or at room temperature.
Tips
- Always rinse quinoa thoroughly to remove its natural coating (saponin) which can cause a bitter taste.
- Let quinoa rest after cooking to ensure maximum fluffiness and perfect texture.
- For extra flavor, consider toasting quinoa in a dry pan for 2-3 minutes before cooking.
- Use fresh lime juice for the most vibrant dressing - bottled juice can taste flat.
- Allow the salad to sit for 10 minutes before serving to let flavors fully develop.
- This salad tastes even better the next day, so don't hesitate to make it in advance!
- For added protein, consider mixing in some roasted nuts or seeds before serving.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 65g
Protein: 20g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
