Black Bean, Corn, and Quinoa Salad Recipe

Cook Time: 20 minutes

Ingredients

This recipe was developed at its original yield. Ingredient amounts are automatically adjusted, but cooking times and steps remain unchanged. Note that not all recipes scale perfectly.

• 2 cups chicken broth
• 1 cup uncooked quinoa
• 1 cup frozen corn
• 1 tablespoon lime juice
• 1 teaspoon red wine vinegar
• Lime, zested
• teaspoon ground cumin
• 2 tablespoons avocado oil
• 1 (15 ounce) can black beans, drained
• 1 small red bell pepper, seeded and chopped
• 1 small red onion, chopped
• cup chopped fresh cilantro
• Salt and ground black pepper to taste

Directions

Follow these steps for a delicious, vibrant dish!

1. Bring chicken broth to a boil in a 2-quart saucepan. Stir in quinoa, reduce the heat to low, and simmer, covered, for 15 to 20 minutes, or until the broth is absorbed.
2. Remove from heat and stir in the frozen corn. Cover and let stand for about 5 minutes, until the corn is warmed through.
3. While the quinoa and corn are resting, whisk together lime juice, red wine vinegar, lime zest, and ground cumin in a large bowl.
4. Slowly whisk in the avocado oil to combine and create a smooth dressing.
5. Add black beans, red bell pepper, red onion, and cilantro to the bowl. Season with salt and pepper to taste.
6. Once the quinoa and corn are ready, stir them into the bowl with the dressing and vegetables. Toss everything gently until well combined.

Cook's Note

If you're looking to add a pop of color, try using a mix of white and red quinoa. For an extra flavor boost, consider using frozen roasted corn, like the one from Trader Joe's.

Nutrition Facts (per serving)

Nutrition Information	Amount
Calories	250
Total Fat	7g
Saturated Fat	1g
Cholesterol	2mg
Sodium	622mg
Total Carbohydrate	38g
Dietary Fiber	8g
Total Sugars	2g
Protein	10g
Vitamin C	23mg
Calcium	47mg
Iron	3mg
Potassium	497mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Origin Story

The Black Bean, Corn, and Quinoa Salad is a vibrant, Southwestern-style dish that brings together hearty black beans, sweet corn, and the protein-packed quinoa. The origins of this salad can be traced back to the growing interest in plant-based, gluten-free, and protein-rich ingredients, which have become staples in modern American cuisine. Quinoa, a native crop of the Andes in South America, has gained worldwide popularity for its nutritional benefits and versatility. This salad exemplifies the fusion of traditional ingredients with modern culinary trends, offering a healthy and refreshing meal option. The combination of lime juice, cumin, and avocado oil further enhances the dish with rich flavors and a satisfying texture.

Regional Variations

While this salad is commonly associated with Southwestern and American cuisine, variations of it are found across different regions. In Mexico, for instance, variations might include adding fresh tomatoes, jalapeos, or even grilled chicken. In the American Southwest, it is often served as a side dish at barbecues and outdoor gatherings. In other parts of the world, you might find similar salads using couscous or bulgur wheat as a base instead of quinoa. In many ways, this dish can be customized to suit local tastes, but its core ingredientsblack beans, corn, and quinoaremain a consistent and nutritious base.

How it Differs from Similar Dishes

One of the key distinguishing factors of this Black Bean, Corn, and Quinoa Salad is the use of quinoa, which is a complete protein, unlike other grains like rice or couscous. The addition of quinoa makes it a more protein-dense alternative to other grain-based salads, such as couscous or pasta salads, which may not offer the same level of nutrition. Another unique element is the seasoning with cumin and lime zest, which gives the salad a distinctive tangy and aromatic flavor profile. The black beans and corn, which provide fiber and essential vitamins, complement the quinoa beautifully. This salad stands out by being both hearty and light, perfect as a standalone meal or as a side dish to grilled meats or tacos.

Where It's Usually Served

Black Bean, Corn, and Quinoa Salad is most commonly served as a side dish in casual gatherings, picnics, or barbecues. Its versatility makes it ideal for both warm-weather meals and as a healthy option for potlucks. It is also popular in vegetarian and vegan meal plans due to its protein content and plant-based ingredients. In some restaurants, particularly those specializing in Southwestern or Mexican cuisine, this salad may be offered as a light entre, often accompanied by avocado slices or a dollop of sour cream. Its also a great dish for meal prep, as the flavors intensify after being refrigerated for a few hours or overnight.

Interesting Facts

Here are some fun facts about the ingredients in this salad:

• Quinoa is technically a seed, not a grain, and is considered a superfood due to its high protein content and essential amino acids.
• Black beans, a staple in many Latin American cuisines, are rich in antioxidants, which help protect the body from damage caused by free radicals.
• Corn, one of the oldest cultivated crops in the Americas, has been a central part of the diet for indigenous peoples for thousands of years.
• The salads vibrant color palette comes from the red bell pepper, corn, and black beans, making it as visually appealing as it is delicious.

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