Pin it A vibrant, nourishing salad featuring fluffy quinoa, protein-rich black beans, and an array of colorful vegetables tossed in a zesty poppy seed dressing—perfect for light, cozy dinners or cheerful lunch bowls.
I often prepare this salad for quick lunches and love how the flavors meld after chilling.
Ingredients
- Quinoa: 1 cup quinoa, rinsed
- Water: 2 cups water
- Black beans: 1 can (15 oz/425 g) black beans, 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
- Cilantro or parsley: 1/4 cup, chopped
- Extra-virgin olive oil: 1/3 cup
- Fresh 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 (optional): 1/4 cup, crumbled
- Ripe avocado (optional): 1, sliced
Instructions
- Step 1:
- 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.
- Step 2:
- In a large bowl combine cooked quinoa black beans cherry tomatoes yellow bell pepper cucumber red onion spinach and cilantro or parsley.
- Step 3:
- 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.
- Step 4:
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning if needed.
- Step 5:
- Top with feta and avocado if using. Serve immediately or chill for 30 minutes for flavors to meld.
Pin it This salad often brings everyone together as we enjoy vibrant and healthy meals at home.
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
Calories 320 total fat 12 g carbohydrates 44 g protein 10 g per serving without feta or avocado
Pin it 
Enjoy this colorful quinoa and black bean salad as a healthful meal that brightens your day.
Recipe Q&A
- → How do I cook quinoa perfectly?
Rinse quinoa under cold water, then simmer with water for 12–15 minutes until water is absorbed and quinoa is fluffy. Let sit briefly before fluffing.
- → Can I substitute any ingredients in the dressing?
Yes, honey can be replaced with maple syrup for a vegan-friendly option without altering the tangy sweetness.
- → How can I add more protein to this dish?
Incorporate grilled chicken, tofu, or additional beans to boost the protein content without changing the core flavors.
- → What herbs work best in this salad?
Fresh cilantro or parsley provide bright herbal notes, while mint or basil offer a refreshing twist if preferred.
- → Is this salad suitable for meal prep?
Yes, it keeps well refrigerated for up to 3 days, making it ideal for preparing ahead and enjoying later.