Save to Pinterest A vibrant, nourishing salad featuring fluffy quinoa, protein-rich black beans, and an array of colorful vegetables tossed in a zesty poppy seed dressing&mdashperfect for light, cozy dinners or cheerful lunch bowls.
I enjoy making this salad for its bright flavors and simplicity when I need a healthy meal in minutes.
Ingredients
- Quinoa: 1 cup quinoa, rinsed
- Water: 2 cups water
- Black beans: 1 can (15 oz/425 g), drained and rinsed
- Cherry tomatoes: 1 cup, halved
- Yellow bell pepper: 1 cup, diced
- Cucumber: 1 cup, diced
- Red onion: 1/2 cup, finely diced
- Baby spinach: 1 cup, roughly chopped
- Fresh cilantro or parsley: 1/4 cup, chopped
- Extra-virgin olive oil: 1/3 cup
- Freshly squeezed lemon juice: 3 tbsp
- Honey or maple syrup: 1 tbsp
- Apple cider vinegar: 1 tbsp
- Dijon mustard: 1 tsp
- Poppy seeds: 1 tbsp
- Sea salt: 1/2 tsp
- Black pepper: 1/4 tsp
- Feta cheese: 1/4 cup, crumbled (omit for vegan)
- Ripe avocado: 1, sliced
Instructions
- Cook quinoa:
- In a medium saucepan, combine quinoa and water. Bring to a boil then reduce heat, cover, and simmer for 12 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat, fluff with a fork, and let cool slightly.
- Combine salad ingredients:
- In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, yellow bell pepper, cucumber, red onion, spinach, and cilantro or parsley.
- Make dressing:
- In a small bowl or jar, whisk together olive oil, lemon juice, honey (or maple syrup), apple cider vinegar, Dijon mustard, poppy seeds, salt, and pepper until well combined.
- Toss salad:
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning if needed.
- Add toppings:
- Top with feta and avocado if using. Serve immediately or chill for 30 minutes for flavors to meld.
Save to Pinterest My family loves sharing this salad at weekend lunches especially when fresh herbs are in season.
Required Tools
Medium saucepan Large mixing bowl Small bowl or jar for dressing Knife and cutting board Whisk or fork
Allergen Information
Contains dairy (feta cheese optional) Contains mustard Gluten-free but always check labels on canned beans and condiments to confirm May contain honey use maple syrup for vegan
Nutritional Information
Per serving without feta or avocado Calories 320 Total Fat 12 g Carbohydrates 44 g Protein 10 g
Save to Pinterest This salad is perfect for a light meal any day of the week and is easily customizable to your taste.
Frequently Asked Questions
- → How do I cook quinoa perfectly for this salad?
Rinse quinoa thoroughly, then simmer it in water for about 12–15 minutes until fully absorbed and fluffy. Fluff with a fork and let it cool before mixing.
- → Can I substitute black beans with other legumes?
Yes, chickpeas or kidney beans are great alternatives, providing similar texture and protein content.
- → What’s the best way to make the dressing emulsify?
Whisk olive oil, lemon juice, honey/maple syrup, vinegar, mustard, and poppy seeds vigorously until fully combined and slightly thickened.
- → How long can the salad be stored?
Stored in an airtight container in the fridge, the salad stays fresh for up to 3 days. Add avocado and feta just before serving to maintain texture.
- → Can this dish be made vegan?
Yes, simply replace honey with maple syrup and omit the feta cheese for a completely plant-based version.
- → Are there any good protein add-ons for more sustenance?
Grilled chicken or tofu can be added for extra protein without altering the fresh flavors.