Enjoy a nutritious vegan salad with avocado, black beans, and quinoa. Packed with protein and fresh flavors, tossed in a zesty lime dressing.
Vegan Avocado and Black Bean Quinoa Salad
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 can (15 oz) black beans, drained and rinsed
- 1 large ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- 2 tablespoons olive oil
- 1 clove garlic, minced
- 1/2 teaspoon ground cumin
- Salt and pepper, to taste
- Optional: sliced jalapeño for spice, corn kernels, diced bell pepper
Instructions:
- Cook the Quinoa:
- In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until quinoa is cooked and liquid is absorbed. Remove from heat and let it cool.
- Prepare the Dressing:
- In a small bowl, whisk together lime juice, olive oil, minced garlic, ground cumin, salt, and pepper to make the dressing.
- Assemble the Salad:
- In a large mixing bowl, combine cooked quinoa, black beans, diced avocado, cherry tomatoes, red onion, and chopped cilantro.
- Add Dressing and Toss:
- Pour the dressing over the salad ingredients. Gently toss until the dressing coats everything evenly.
- Serve:
- Taste and adjust seasoning if needed. Serve immediately, garnished with additional cilantro if desired.
Notes:
- This salad can be served chilled or at room temperature.
- Feel free to customize the salad by adding other vegetables or toppings you enjoy, such as corn, bell pepper, or sliced jalapeño for some heat.
- It’s a versatile dish that can be a satisfying main course or a hearty side dish.
Enjoy your Avocado and Black Bean Quinoa Salad!
Also Read:
Avocado:
Avocados are native to Central and South America, with the earliest evidence of their consumption dating back to around 5000 BC in Mexico. The word “avocado” itself is derived from the Aztec Nahuatl word “ahuacatl,” which means testicle, reflecting the fruit’s shape. They are packed with healthy fats, vitamins, minerals, and dietary fiber, making them a popular ingredient in various cuisines, especially in vegan and vegetarian diets.
Black Beans:
Black beans, also known as black turtle beans, have a deep-rooted history in Central and South America, dating back over 7,000 years. They are rich in protein, fiber, vitamins, and minerals. Today, black beans continue to be a staple in Latin American and Caribbean cuisines, as well as in vegetarian and vegan diets worldwide. They are versatile and used in a variety of dishes, from soups and stews to salads and dips, contributing a hearty texture and earthy flavor.
Quinoa:
Quinoa (Chenopodium quinoa) is an ancient grain-like seed native to the Andean region of South America. It was a sacred crop of the Inca Empire, known as the “mother of all grains” or “gold of the Incas” due to its nutritional richness and cultural significance. Quinoa is a complete protein, meaning it contains all nine essential amino acids necessary for human health. It is also gluten-free, making it suitable for those with gluten intolerance or celiac disease. Quinoa gained popularity in recent decades as a nutritious superfood due to its balanced nutritional profile, versatility in cooking, and ability to thrive in diverse climates. It is used in a variety of dishes, including salads, pilafs, porridges, and baked goods.
Avocado and Black Bean Quinoa Salad Recipe: Now, armed with the historical context of these nutritious ingredients, you can enjoy a delicious and wholesome Avocado and Black Bean Quinoa Salad. This recipe combines the creamy avocado, protein-packed black beans, and nutrient-dense quinoa with fresh vegetables and a zesty lime dressing for a satisfying vegan dish that celebrates the flavors and histories of its components.
