Quinoa Black Bean Salad

Ingredients

• 170 g (1 cup)dry quinoa
• 475 ml (2 cups)water
• 60 ml (1/4 cup)olive oil
• Juice of 2limes
• 10 ml (2 teaspoons)ground cumin
• 5 ml (1 teaspoon)salt
• 2.5 ml (1/2 teaspoon), or more to taste; optionalred pepper flakes
• 225 g (1 1/2 cups)cherry tomatoes, halved
• 425 g (1 15-ounce can)black beans, drained and rinsed
• 5spring onions, finely chopped
• 15 g (1/4 cup)fresh coriander, chopped
• To tastesalt and ground black pepper

Instructions

1. 1

   Boil the quinoa

   Put the dry quinoa and water in a saucepan and bring to the boil.

2. 2

   Simmer until tender

   Lower the heat, cover the pan and simmer for about 15 minutes, until the quinoa is tender and the water has been absorbed.

3. 3

   Cool the quinoa

   Set the fluffy quinoa aside to cool.

4. 4

   Whisk the dressing

   In a small bowl, whisk together the olive oil, fresh lime juice, cumin, salt and red pepper flakes.

5. 5

   Combine the salad

   In a separate bowl, combine the cooked quinoa with the halved cherry tomatoes, drained and rinsed black beans and chopped spring onions.

6. 6

   Dress and toss

   Pour the lime dressing over the quinoa mixture and toss until everything is coated.

7. 7

   Season and finish

   Stir in the fresh coriander, then season the salad with salt and ground black pepper.

8. 8

   Serve or chill

   Serve immediately, or cover and chill in the fridge for up to 3 days.

What is quinoa black bean salad?

Quinoa black bean salad is a grain-and-bean salad in the American home-cooking tradition, with fresh vegetables and a tangy dressing. This version pairs quinoa and black beans with tomatoes, spring onions and coriander.

Cumin gives the lime-and-oil dressing a warm savoury note, while the grains make the salad filling enough to serve as a meat-free main as well as a side.

Nutrition and macros by portion

The nutrition label shows one serving as written: 173 calories, 6g protein, 21g carbs, 8g fat.

Quinoa and black beans provide most of the carbohydrates, while the olive oil contributes most of the fat; the beans and quinoa also supply the protein. For a more balanced plate, serve a portion with extra vegetables or leafy greens.

Cooking fluffy quinoa

Rinse: If your quinoa is not labelled pre-rinsed, rinsing it before cooking can help remove its naturally bitter coating.

Simmer: Keep the pan covered over low heat for about 15 minutes, as directed, until the water has been absorbed and the grains are tender. Letting it cool before mixing helps the salad hold its texture.

Building the lime dressing

Cumin: Whisk it thoroughly with the olive oil and lime juice so its flavour is distributed throughout the salad.

Chilli: The red pepper flakes are optional, so leave them out for a milder salad or add more to taste if you like extra heat.

Getting a balanced texture

Beans and tomatoes: Drain and rinse the black beans well before adding them, and halve the cherry tomatoes so they mix evenly with the quinoa.

Coriander: Stir it in at the end to keep its fresh flavour distinct. Toss the salad thoroughly so the dressing coats the grains and other ingredients.

Making it ahead

Cool first: Allow the cooked quinoa to cool before combining it with the other ingredients and dressing.

Chill: The salad can be covered and refrigerated for up to 3 days. Give it a toss before serving so any dressing that has settled is redistributed.

What to serve with it

As a side: Serve it alongside grilled vegetables, fish or another main, using its lime and cumin flavours as a fresh contrast.

As a main: A generous bowl makes a simple meat-free meal. Add leafy greens on the side if you want more freshness and volume.

Recipe notes & tips

• Let the quinoa cool before mixing it with the tomatoes and beans.
• Rinse and drain the canned black beans thoroughly.
• Whisk the dressing until the lime juice and oil are well combined.
• Taste after tossing, then adjust the salt and black pepper.
• If making the salad ahead, keep it covered in the fridge and toss before serving.

Variations

• Add avocado: Fold in diced avocado just before serving for a creamy contrast.
• Add sweetcorn: Mix in drained sweetcorn for extra sweetness and colour.
• Make it milder: Leave out the red pepper flakes.
• Boost the herbs: Add extra chopped coriander to taste.
• Add leafy greens: Serve the salad over a bed of leaves for a fresher main.

Common mistakes to avoid

• Overcooking the quinoa: Simmer only until it is tender and the water has been absorbed.
• Mixing while hot: Let the quinoa cool first so the vegetables keep their texture.
• Leaving beans wet: Drain and rinse them well so excess liquid does not dilute the dressing.
• Uneven seasoning: Toss thoroughly to distribute the dressing, then taste and adjust.
• Forgetting to cover: Store leftovers covered in the fridge to keep them fresh.

How to store

Cover and refrigerate the salad for up to 3 days. Toss before serving; it can be served chilled or allowed to come towards room temperature.

Frequently asked questions