Black Bean 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 water
• 1 cup quinoa, rinsed
• cup extra-virgin olive oil
• cup lime juice
• 2 teaspoons ground cumin
• 1 teaspoon salt
• 1 (15 ounce) can black beans, drained and rinsed
• 1 cups diced cucumber
• cup chopped fresh cilantro
• Salt and ground black pepper to taste

Directions

Step 1: In a saucepan, bring water and quinoa to a boil. Once boiling, reduce the heat to medium-low, cover the pan, and let it simmer for 15 to 20 minutes, or until the quinoa is tender and the water is absorbed. Remove from heat and set aside to cool.

Step 2: In a small bowl, whisk together the olive oil, lime juice, cumin, and 1 teaspoon of salt to create the dressing.

Step 3: In a large mixing bowl, combine the cooled quinoa, black beans, and diced cucumber. Pour the dressing over the ingredients and toss gently to coat everything evenly.

Step 4: Stir in the chopped cilantro and season with additional salt and black pepper to taste. You can either refrigerate the salad for later or serve immediately.

Cook's Note

You can use a rice steamer to cook the quinoa. It will yield perfect quinoa every time, although it may take a bit longer.

Nutrition Facts

Per serving (based on 6 servings):

• Calories: 263
• Total Fat: 12g (15% Daily Value)
• Saturated Fat: 2g (8% Daily Value)
• Sodium: 692mg (30% Daily Value)
• Total Carbohydrate: 32g (12% Daily Value)
• Dietary Fiber: 7g (26% Daily Value)
• Total Sugars: 1g
• Protein: 9g (17% Daily Value)
• Vitamin C: 7mg (7% Daily Value)
• Calcium: 55mg (4% Daily Value)
• Iron: 3mg (18% Daily Value)
• Potassium: 462mg (10% Daily Value)

Note: Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs. Consult a healthcare professional if you're following a medically restrictive diet.

Black Bean Quinoa Salad is a simple, yet nutritious dish made with wholesome ingredients like quinoa, black beans, cucumber, and cilantro, dressed with a tangy lime and olive oil dressing. Known for its high protein content and fresh flavors, this salad is a favorite among health-conscious eaters. But this dish is more than just a healthy option it has an interesting history and regional significance, making it a favorite across many cultures.

History of Black Bean Quinoa Salad

The combination of black beans and quinoa is deeply rooted in South American cuisine, where both ingredients are staple foods. Quinoa, an ancient grain originating from the Andes Mountains of Peru, Bolivia, and Ecuador, has been a vital source of nutrition for indigenous people for over 5,000 years. Black beans, on the other hand, are a common ingredient throughout Latin America and are often used in various forms from soups to stews.

While the specific creation of Black Bean Quinoa Salad cannot be traced back to one person or moment in history, the fusion of these ingredients represents the growing trend towards plant-based, nutrient-dense foods in the modern culinary world. The salad has become popular not only in South America but across the globe, as people look for light, yet satisfying meals that are easy to prepare and full of vitamins and minerals.

Regional Features of Black Bean Quinoa Salad

Black Bean Quinoa Salad, while popular in American kitchens, has its roots in Latin American cuisine, particularly in countries like Peru, Mexico, and Ecuador. In these regions, quinoa is often served in both savory and sweet dishes, and black beans are a common accompaniment to rice, tacos, and soups. When preparing the salad, variations can be made depending on the region, with some adding ingredients like avocado, corn, or jalapeos for an added kick.

In the United States, quinoa salads have grown in popularity over the years, particularly as people have become more health-conscious. The combination of quinoa's high protein content and the fiber-rich black beans creates a filling and satisfying salad. It is also widely adaptable, with many variations incorporating seasonal vegetables or different dressings to suit personal tastes.

Differences from Similar Dishes

At first glance, Black Bean Quinoa Salad may seem similar to other grain-based salads, like couscous or farro salads. However, what sets it apart is its unique blend of ingredients and its nutritional profile. Quinoa, unlike most grains, is a complete protein, containing all nine essential amino acids, making it an excellent option for vegetarians and vegans. The inclusion of black beans, which are also rich in protein, provides additional health benefits, such as improved digestion and heart health.

Another notable difference is the dressing. While many salads use creamy dressings or vinaigrettes, this salad is dressed simply with lime juice and olive oil, highlighting the freshness of the ingredients without overwhelming them. This makes it a lighter, fresher alternative to richer salads, and ideal for warm-weather meals.

Where Is It Typically Served?

Black Bean Quinoa Salad is a versatile dish that can be served in a variety of settings. Its commonly enjoyed as a side dish during summer barbecues, picnics, or casual get-togethers, where its refreshing taste pairs well with grilled meats or seafood. In many Latin American households, this salad may also be served as part of a larger meal alongside rice, tacos, or grilled vegetables.

Its adaptability also makes it a great option for meal prep, as it can be stored in the fridge for a couple of days without losing flavor. The light yet filling nature of the salad also makes it an excellent choice for lunch or a light dinner, particularly for those seeking a quick and nutritious meal.

Interesting Facts about Black Bean Quinoa Salad

• Quinoa as a Superfood: Quinoa has gained recognition as a "superfood" due to its high nutritional value. It is rich in fiber, antioxidants, and various vitamins and minerals, making it a top choice for those seeking a nutrient-packed meal.
• Gluten-Free: Quinoa is naturally gluten-free, making this salad an ideal dish for those with gluten sensitivities or celiac disease.
• Vegan-Friendly: With its plant-based ingredients, Black Bean Quinoa Salad is a great option for vegans and vegetarians, offering a hearty meal that doesnt compromise on flavor or nutrition.
• Health Benefits: The combination of quinoa and black beans in this salad provides a high dose of protein, fiber, and healthy fats, which help support digestion, heart health, and muscle recovery.

Whether you are looking for a healthy lunch option, a side dish for a party, or a refreshing salad for a summer meal, Black Bean Quinoa Salad is an excellent choice. Its vibrant flavors and nutritional benefits make it a favorite among food lovers and health enthusiasts alike.

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