Mexican Quinoa Bean Salad Recipe
A vibrant and refreshing dish, this Mexican Quinoa Bean Salad is the perfect balance of flavors and textures, with a healthy combination of quinoa, beans, fresh vegetables, and a tangy dressing. This salad is light yet filling, making it an excellent appetizer or side dish. Ideal for vegetarians, it is packed with protein and fiber, providing a satisfying meal that’s both nutritious and delicious. The addition of creamy avocado and zesty pickled jalapeños adds an exciting twist to this classic salad. Whether you’re preparing it for a summer cookout, a light dinner, or a nutritious lunch, this dish is sure to impress your guests or family.
Ingredients
| Ingredient | Quantity |
|---|---|
| Black Beans (cooked or canned) | 1 cup |
| Quinoa | 1/2 cup |
| Onion (finely chopped) | 1/2 cup |
| Red Bell Pepper (Capsicum, finely chopped) | 1/2 cup |
| Green Bell Pepper (Capsicum, finely chopped) | 1/4 cup |
| Tomato (seeded and finely chopped) | 1 |
| Coriander (Dhania) Leaves (roughly chopped) | 1/2 cup |
| Pickled Jalapeños (sliced) | 10 |
| Sweet Corn (steamed) | 1 cup |
| Iceberg Lettuce (shredded) | 1 cup |
| Avocado (diced) | 1 |
| Red Wine Vinaigrette (apple cider vinegar) | 3 tablespoons |
| Lemon Juice | 1 tablespoon |
| Cumin Powder (Jeera) | 1 teaspoon |
| Parsley Leaves (chopped) | 1 teaspoon |
| Dried Oregano | 1/2 teaspoon |
| Extra Virgin Olive Oil | 1/4 cup |
| Garlic (minced) | 1 clove |
| Black Pepper Powder | 1/2 teaspoon |
| Honey (or Maple Syrup) | 2 tablespoons |
| Salt | 1 pinch |
| Avocado (mashed, optional) | 1/2 |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 9g |
| Carbohydrates | 38g |
| Fiber | 10g |
| Fat | 16g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 180mg |
| Potassium | 750mg |
| Vitamin A | 15% |
| Vitamin C | 30% |
| Calcium | 4% |
| Iron | 10% |
Instructions
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Cook the Quinoa:
Begin by preparing the quinoa. Rinse it thoroughly under cold water to remove any bitterness. In a medium saucepan, add 1/2 cup quinoa and 1 cup of water. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed and the quinoa is tender. Fluff the quinoa with a fork and set it aside to cool completely.
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Prepare the Vegetables:
While the quinoa is cooling, chop the vegetables. Finely chop the onion, red bell pepper, green bell pepper, tomato, and coriander leaves. Slice the pickled jalapeños and steam the sweet corn until tender. Shred the iceberg lettuce and set aside the diced avocado. -
Assemble the Salad:
In a large mixing bowl, combine the cooked quinoa, black beans, red bell pepper, green bell pepper, tomato, coriander leaves, pickled jalapeños, sweet corn, and iceberg lettuce. Mix everything together gently to combine. -
Prepare the Dressing:
In a small bowl, whisk together the red wine vinaigrette, lemon juice, cumin powder, parsley leaves, dried oregano, extra virgin olive oil, minced garlic, black pepper, honey (or maple syrup), and a pinch of salt. Whisk until the dressing is fully emulsified and all the ingredients are combined. -
Chill the Salad:
Cover the salad mixture and refrigerate for about 1 hour to allow the flavors to meld together. -
Final Touches:
Just before serving, add the diced avocado to the salad. If desired, you can also add a half-mashed avocado for extra creaminess. Pour the prepared dressing over the salad and toss gently to combine. -
Serve and Enjoy:
Serve your Mexican Quinoa Bean Salad as a refreshing appetizer or alongside your main course. It pairs beautifully with dishes like Spring Vegetables Tagliatelle Pasta (with Mustard Lemon Basil Sauce) and a glass of chilled wine for a wholesome dinner experience.
Tips and Variations
- Add Protein: If you’d like to make this salad even more filling, consider adding grilled chicken, shrimp, or tofu for a protein boost.
- Spice It Up: If you enjoy more heat, you can increase the number of pickled jalapeños or add a pinch of chili powder to the dressing.
- Make it Vegan: The recipe is already vegan-friendly as written, but you can substitute the honey with maple syrup for a fully plant-based dish.
- Storage: This salad can be stored in an airtight container in the refrigerator for up to 2 days. However, it’s best to add the avocado and dressing just before serving to keep it fresh.
This Mexican Quinoa Bean Salad is not just a feast for the eyes but also an energizing dish that provides a nourishing combination of protein, fiber, and healthy fats. With a burst of colorful vegetables, creamy avocado, and a tangy dressing, it’s the perfect option for those looking for a light but flavorful salad with a Mediterranean twist. Whether you serve it as a side dish or enjoy it on its own, it’s sure to be a hit at your next meal or gathering.
