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Bean And Quinoa Recipe
Sheila Browder

Bean And Quinoa Recipe

Let me introduce you to a dish that’s a real winner in my kitchen—bean and quinoa salad. It's like a gift that keeps on giving, packed with protein, fiber, and loads of flavor. This dish is both nourishing and filling, leaving you happy and satisfied without a heavy feeling afterwards.
Prep Time 10 minutes
Cook Time 30 minutes
Servings: 4
Course: Main Course
Cuisine: Vegetarian

Ingredients
  

  • To whip up this delightful dish gather the following ingredients:
  • - ¾ cup quinoa
  • - 2 15 ounce cans black beans, drained and rinsed
  • - 1 ½ cups vegetable broth
  • - 1 teaspoon olive oil
  • - 1 medium onion diced
  • - 3 garlic cloves minced
  • - 1 cup frozen corn kernels
  • - 1 teaspoon ground cumin
  • - ¼ teaspoon cayenne pepper
  • - Kosher salt and freshly ground black pepper to your taste
  • - ½ cup chopped fresh cilantro
  • - 1 red bell pepper diced (adds crunch and sweetness)
  • - 1 lime juiced (freshens up the flavors)

Equipment

  • Large saucepan
  • stirring spoon
  • measuring cups

Method
 

Step 1: Gather Your Ingredients
  1. Start by collecting all your ingredients together. Having everything prepped and ready to go makes the cooking process much smoother and way more enjoyable.
Step 2: Sauté the Aromatics
  1. In a large saucepan, heat the olive oil over medium heat. Once hot, add the diced onion and minced garlic. Sauté them until the onion becomes translucent and just starts to caramelize, which will take about 8 to 10 minutes. You want them to develop a lovely golden color; that slight sweetness will add another layer of flavor.
Step 3: Cook the Quinoa
  1. Stir in the quinoa, which should have been rinsed beforehand. Pour in the vegetable broth and season with ground cumin, cayenne pepper, and your desired salt and pepper. Give it a good stir and bring everything to a boil!
Step 4: Simmer to Perfection
  1. Lower the heat to a simmer, cover the saucepan, and let it cook for about 15-20 minutes. During this time, the quinoa will absorb all that broth and fluff up nicely. If you see the liquid is fully absorbed and the quinoa is tender, you're golden.
Step 5: Mix in the Goodies
  1. Once the quinoa is ready, fold in the frozen corn, allowing it to warm through for another 5 minutes. Follow this by adding the black beans, diced bell pepper, and chopped cilantro to the mix. Toss everything together with a gentle hand. Finally, squeeze that lime juice over the top for a burst of freshness.

Nutrition

Carbohydrates: 28gProtein: 8gFat: 2g

Notes

- Rinse the Quinoa: This removes any bitterness from the outer coating called saponin.
- Customize Veggies: Feel free to swap out sweet corn for any veggies like zucchini or spinach.
- Make it Ahead: This salad tastes even better the next day as the flavors mingle—great for meal prep!
- Spice Adjustment: If you’re sensitive to heat, reduce the cayenne. Adjust spices according to your taste!
- Add Nuts: For extra crunch, toss in some chopped walnuts or almonds before serving.

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