Corn and Black Bean Quinoa Salad
A bright and filling salad featuring nutty quinoa, sweet corn, and creamy black beans, perfect for summer picnics or as a healthy potluck contribution.
Ingredients
Quinoa and Vegetables
- 1 cup Quinoa (Rinse before cooking) Rinsing removes the natural bitter coating (saponin) and gives a cleaner flavor.
- 1 cup Corn Frozen corn is a good alternative; fresh or charred grilled corn works beautifully too.
- 1 can (15 oz) Black Beans Can substitute with kidney beans or chickpeas; drain and rinse to reduce sodium.
- 1 medium Diced Bell Pepper Choose your favorite color; red/orange adds sweetness, green adds a grassy note.
- 1/4 cup Red Onion Swap with green onions for milder flavor; finely diced.
- 1/4 cup Cilantro Chop right before serving to preserve brightness; parsley is a good substitute.
Dressing
- 1/4 cup Olive Oil Good-quality olive oil lifts the flavors; can substitute with avocado oil.
- 2 tablespoons Lime Juice Fresh juice is best; lemon juice is a good alternative.
- to taste Salt
- to taste Pepper
Instructions
Preparation
- Rinse 1 cup quinoa under cold water until the rinse runs clear.
- Cook quinoa by combining rinsed quinoa with 2 cups water (or low-sodium broth) in a small pot. Bring to a boil, reduce to low, cover, and simmer 12–15 minutes until the water is absorbed. Remove from heat and fluff with a fork. Let cool 10–15 minutes.
- If using frozen corn, thaw or quickly sauté in a hot skillet for a few minutes to add a bit of color. If using fresh, cut kernels from the cob.
- Drain and rinse the 15 oz can of black beans. Shake or pat dry to remove excess liquid.
- Dice the bell pepper and red onion finely. Chop the cilantro.
Mixing
- In a large bowl, combine cooled quinoa, corn, black beans, bell pepper, red onion, and cilantro.
- Whisk together 1/4 cup olive oil, 2 tablespoons lime juice, and salt + pepper to taste. Pour over the salad and toss until everything is evenly coated.
Resting
- Taste and adjust seasoning. Let the salad rest at room temperature for 15–30 minutes, or chill for 1 hour before serving to let flavors marry.
Notes
Store in an airtight container for up to 4 days. For best flavor, add fresh cilantro or avocado just before serving. Not recommended for freezing due to texture issues with herbs and peppers. For best flavor, let chilled salad sit at room temperature for 10–15 minutes before serving.