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 enjoy preparing this salad for warm days when I want something light yet filling. It's simple to make and pleases the whole family every time.
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
- 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 (optional): 1/4 cup, crumbled (omit for vegan)
- Ripe avocado (optional): 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.
- Mix salad ingredients:
- In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, yellow bell pepper, cucumber, red onion, spinach, and cilantro or parsley.
- Prepare 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.
- Combine salad and dressing:
- 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.
Pin It My family loves gathering around this salad for a quick lunch, enjoying the bright flavors and textures together.
Optional Variations
Add grilled chicken or tofu for extra protein or try fresh herbs like mint or basil for a flavor twist.
Allergen Information
This recipe contains dairy if feta cheese is used and mustard in the dressing. Always verify labels to ensure gluten-free if necessary.
Nutrition Facts
Per serving (without feta or avocado): Calories 320, Total Fat 12 g, Carbohydrates 44 g, Protein 10 g.
Pin It This bright salad is easy to customize and perfect for any meal. Enjoy the burst of flavors in every bite.
Recipe Questions & Answers
- → How do I cook quinoa properly?
Rinse quinoa under cold water to remove bitterness, then simmer in water for about 12-15 minutes until all liquid is absorbed and quinoa becomes fluffy.
- → Can I make the dressing without honey?
Yes, substitute honey with maple syrup to keep the dressing naturally sweet and suitable for vegan preferences.
- → What are good alternatives for fresh herbs in this dish?
Fresh cilantro or parsley work well, but mint or basil also add a pleasant twist to the flavor profile.
- → Is this dish suitable for gluten-free diets?
Yes, all ingredients are naturally gluten-free. Just ensure canned beans and condiments are labeled gluten-free.
- → How can I add more protein to this dish?
Consider topping with grilled chicken or tofu to increase protein content while keeping the meal balanced.