Quinoa & Bean Salad | Lime Cilantro Dressing

Are you ready to open your mind and palate to a new brightly colored and yummy salad? This versatile and delicious quinoa & black bean salad is just the ticket. Loaded with nutrition and flavor, this salad can be eaten alone or as a side dish.

We (my husband and I) have been trying to step up our healthy eating game the past month. A more plant based way of eating is what we’re shooting for. Of course, we go through cycles. Years ago we were totally plant based eaters for almost 2 years. Slowly we started adding things back into our diet and bam, now we have to go through withdrawals again. I LOVE CHEESE!

Food is a funny thing. So many philosophies and theories out there, but what I always come back to is to and feel good about is eating whole foods. I love Michael Pollan’s way of thinking about food. He summed it up in seven words-

“Eat food, not too much, mostly plants.”

If you want a good read about how he thinks, this is a good book.

The base of this salad is quinoa. Not familiar with quinoa? You can read more about the awesomness of this little seed here in THIS POST. As for now, I hope you’ll give it a whirl in this salad recipe. It is so easy to make, especially if you have an Instant Pot, and it is so versatile.

Let’s get back to the black bean & quinoa salad.

I will list the ingredients; however, you can add or take away whatever you please. This recipe is so easy to modify to your liking, adding different veggies, or herbs as you like. I will give you some yummy suggestions

quinoa & bean salad Ingredients (serves 4-6)

Salad

  • 1  1/2 cups cooked quinoa
  • chickpeas, 1 can 
  • kidney beans (black beans are good also), 1 can 
  • 1 cucumber, quartered and chopped (peel if not organic)
  • 1-2 tomatoes, chopped
  • juice of 1 lime
  • 3 TB chopped fresh cilantro
  • 1 1/2 cups cooked quinoa, cooled (cook quinoa while chopping veggies)
  • optional additions: black olives, avocado, pumpkin seeds, green onion, chopped carrots

Dressing

  • 2 TB olive oil
  • 1 TB plum vinegar or red wine vinegar
  • 1 tsp garlic powder
  • 1/4 tsp cumin
  • salt and pepper to taste

Cooking the quinoa

Stove top method:

  • Rinse 1 cup quinoa well in a fine strainer.
  • Place 2 cups water and quinoa in a sauce pan. Bring to a boil.
  • Turn heat on low, cover and cook 15 minutes.
  • Let cool and fluff with fork.

Instant Pot Method:

Instructions

  1. In a small bowl or jar, mix olive oil, vinegar, and spices.
  2. Chop vegetables.
  3. Drain and rinse beans.
  4. In a large bowl, add beans, veggies, and quinoa.
  5. Pour dressing over the top and mix well.
  6. Chill and serve.
This makes a great lunch served with corn chips, or flat bread.
 
Enjoy!

Quinoa & Bean Salad | Lime Cilantro Dressing

Are you ready to open your mind and palate to a new brightly colored and yummy salad? This versatile and delicious quinoa & black bean salad is just the ticket. Loaded with nutrition and flavor, this salad can be eaten alone or as a side dish.

  • Prep Time10 min
  • Cook Time12 min
  • Total Time22 min
  • Serving Size6

Ingredients

Salad

    • 1  1/2 cups cooked quinoa
    • chickpeas, 1 can 
    • kidney beans (black beans are good also), 1 can 
    • 1 cucumber, quartered and chopped (peel if not organic)
    • 1-2 tomatoes, chopped
    • juice of 1 lime
    • 3 TB chopped fresh cilantro
    • 1 1/2 cups cooked quinoa, cooled (cook quinoa while chopping veggies)
    • optional additions: black olives, avocado, pumpkin seeds, green onion, chopped carrots

Dressing

    • 2 TB olive oil
    • 1 TB plum vinegar or red wine vinegar
    • 1 tsp garlic powder
    • 1/4 tsp cumin
    • salt and pepper to taste

Stove top method

1
  • Rinse 1 cup quinoa well in a fine strainer.
2
  • Place 2 cups water and quinoa in a sauce pan. Bring to a boil.
3
  • Turn heat on low, cover and cook 15 minutes.
4
  • Let cool and fluff with fork.

Instant Pot method

6

Instructions

7
  1. In a small bowl or jar, mix olive oil, vinegar, and spices.
  2. Chop vegetables.
  3. Drain and rinse beans.
  4. In a large bowl, add beans, veggies, and quinoa.
  5. Pour dressing over the top and mix well.
  6. Chill and serve.
8
This makes a great lunch served with corn chips, or flat bread.
 
Enjoy!

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Quinoa Harvest Salad – A Healthy Bowl of Flavor!

quinoa harvest salad

This quinoa harvest salad is full of color and flavor! With quinoa as the base ingredient, you can pretty much add anything to it and come up with a tasty dish.

Quinoa is chuck full of nutrients and protein. If you haven’t tried it, you can read more about it here. I keep a batch of quinoa made up and in the fridge or freezer. It comes in handy for a quick lunch or dinner. Throw in some beans, olives or whatever else you have kicking around in the fridge. Add some dressing and you’re good to go.

This particular combination that’s in the quinoa harvest salad is yummy with a balsamic vinaigrette dressing.

You can really add whatever ingredients you want, but this is what I recommend.

ingredients

  • quinoa
  • butternut squash (cooked and cubed)

Sometimes you can find it already skinned and cubed at Costco.

  • pecans, walnuts, or slivered almonds
  • roasted corn
  • green onions (chopped)
  • raw or toasted pumpkin seeds
  • cooked beets (cubed or sliced)
  • avocado
  • kale (stems removed and chopped finely)
  • balsamic vinaigrette dressing

TIP: If you plan things right, this salad can be a total breeze. During the week, have one of the items to the salad with every meal. Double whatever you make so you will have extra for the salad. So, makes beets and squash and cook extra.


quinoa harvest salad Preparation

1 – Cook the quinoa.

You can cook it on the stove top or I highly recommend using the INSTANT POT, of course. It not only saves a little time, you can do other things while it’s cooking instead of babysitting (like chopping vegetables). Here are the instructions for making quinoa in the Instant Pot.

2 – Cook the squash and beets if you haven’t already.

Here are instructions for cooking beets in  the Instant Pot.

3 – Roast the corn

Roasting frozen corn is really easy. Preheat oven to 400 °. All you do is toss the frozen corn with some extra virgin olive oil, and salt (Redmond Real Salt is my favorite!). Spread the frozen corn on a baking sheet lined with heavy-duty foil, and then bake for 20 to 30 minutes until those frozen corn kernels are nice and sweet and slightly toasted.

4 – Chop green onions

5 – Chop kale

I don’t have the kale pictured in the salad photo, but it does taste really good and gives the salad a boost in nutrition.

6 – Dice avocado

7 – Add a balsamic vinaigrette of your choice.

You can mix everything together in a bowl and serve, or put all the ingredients in separate bowls and let everyone construct their own salad.

There you have it, a healthy bowl of flavor.

Enjoy!

Quinoa Harvest Salad – A Healthy Bowl of Flavor!

quinoa harvest salad

This quinoa harvest salad is full of color and flavor! With quinoa as the base ingredient, you can pretty much add anything to it and come up with a tasty dish.

[MEDIAVINE EXAMPLE AD SPACE 1]

Ingredients

    • quinoa
    • butternut squash (cooked and cubed)
    Sometimes you can find it already skinned and cubed at Costco.
    • pecans, walnuts, or slivered almonds
    • roasted corn
    • green onions (chopped)
    • raw or toasted pumpkin seeds
    • cooked beets (cubed or sliced)
    • avocado
    • kale (stems removed and chopped finely)
    • balsamic vinaigrette dressing
[MEDIAVINE EXAMPLE AD SPACE 2]

INSTUCTIONS

1

Cook the quinoa.

 
2

Cook the squash and beets if you haven’t already.

3

Roast the corn

4

Chop green onions

5

Chop kale

6

Dice avocado

7

Add a balsamic vinaigrette of your choice.

[MEDIAVINE EXAMPLE AD SPACE 3]

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Social Media

Most Popular

Get The Latest Updates

Subscribe To Our Weekly Newsletter

No spam, notifications only about new products, updates.

Categories

Smart#Werable

Instant Pot Quinoa – Yummy and Nutritious

Almost everyone knows what quinoa is these days, especially if you tend to explore nutritional eating at all. I first posted about it way back in 2012. (Wow, how time flies). Quinoa has become a lot more popular since then and is even offered in restaurants now.

If you are not familiar with this oddly pronounced seed, (KEEN-whah), I am sure you are not alone. You can find out the BIG scoop on quinoa, here in a previous blog post. The reason I am posting today is that I want to show you how to make it so much easier in the INSTANT POT.

I am sure you are not surprised,right? This INSTANT POT just keeps getting more useful everyday. Just keep loving it!!!!!

Now, quinoa isn’t that hard to make on the stove top, but it seems every time I would make it, it was different. It’s kinda like making rice for me. I could never get it right on the stove top. But NOW I can have RICE and Quinoa turn out perfect seriously perfect EVERY TIME!

Besides being yummy and easy to make, quinoa ……..

  • has the highest protein of any grain (16 percent)
  • is a COMPLETE protein with an essential amino acid profile similar to milk
  • it contains MORE CALCIUM THAN MILK
  • has many other vital nutrients, including IRON, PHOSPHORUS, B VITAMINS, and VITAMIN E
Let’s get right to the ………….

how to make Instant Pot Quinoa

Measuring the amount of quinoa and water is EASY PEASY !  The amounts are equal. ONE part water, ONE part quinoa. Yep, and you know what gets even better, you set the Instant Pot to cook for ONE minute.

1-  Measure 1 cup quinoa and give it rinse

Rinsing the seeds in a fine mesh strainer will remove the bitter coating called saponin. If you don’t use a fine mesh strainer, the little seeds will fall through. Some quinoa will come pre-rinsed and you won’t have to worry about this step.
 
 
 

 

 2- Toast the seeds

Place your Instant Pot setting to ‘SAUTE” and add the rinsed seeds to the pot. Saute for 5 minutes stirring regularly. You will soon start to smell a nice nutty fragrance. Toasting the seeds seems to give it a nice finished texture.

3-  Add 1 cup water to pot

4-  Turn off the machine and switch the setting to ‘MANUAL’ high pressure. Set for 1 minute.

Even if you cook more than one cup quinoa, the setting will always be one minute.

5-  When the timer goes off use ‘NATURAL RELEASE’

6-  Let pressure release for 15 minutes.

(If there is still pressure at 15 minutes, manual release)

7-  Fluff with a fork and serve.

 

I like to make a double or triple batch so I can freeze some.

To freeze, just place a couple cups of quinoa into quart freezer bags. Lay flat and freeze. These little bags of golden seeds will come in handy for future meals. Add it to recipes, hot breakfast cereals, salads and even your breakfast smoothie. What a great way to get some nutrition into any meal.

Quinoa can be purchased at grocery store. Many stores now even offer it in the bulk section. There is a white, red or black variety. The darker grains have a nuttier flavor and slightly crunchier texture that make it great for  salads and hearty soups. I like this brand. It is available here or at Costco. Sometimes I buy the mixed variety pack, which adds a little color to dishes and is a little more firm in soups.

Enjoy!

Instant Pot Quinoa – Yummy and Nutritious

I want to show you how to make Quinoa so fast and much easier in the INSTANT POT!

  • Prep Time5 min
  • Cook Time15 min
  • Total Time20 min
[MEDIAVINE EXAMPLE AD SPACE 1]

Ingredients

    • 1 Cup quinoa
    • 1 Cup water
[MEDIAVINE EXAMPLE AD SPACE 2]

INSTUCTIONS

1

Measure 1 cup quinoa and give it rinse

 
2

Toast the seeds

3

Add 1 cup water to pot

4

Turn off the machine and switch the setting to ‘MANUAL’ high pressure. Set for 1 minute.

Even if you cook more than one cup quinoa, the setting will always be one minute.

5

When the timer goes off use ‘NATURAL RELEASE’

6

Let pressure release for 15 minutes.

(If there is still pressure at 15 minutes, manual release)

7

Fluff with a fork and serve.

[MEDIAVINE EXAMPLE AD SPACE 3]

Share:

Share on facebook
Facebook
Share on twitter
Twitter
Share on pinterest
Pinterest

Connect:

Social Media

Most Popular

Get The Latest Updates

Subscribe To Our Weekly Newsletter

No spam, notifications only about new products, updates.

Categories

Smart#Werable