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Looking for a delicious and healthy meal option? Try this easy black bean quinoa salad recipe that is packed with protein (13 grams per serving!) and flavor. Perfect for a quick and nutritious lunch or dinner!
TGIF, everyone! I hope it is as gorgeous where you are as it is here in Texas.
As you can tell from my recent posts, I am on a quinoa kick. I purchased an abundance of it–white, red, black, and a multi-color mix, too–last time we were out of town (larger city, larger grocery stores). I lose a considerable amount of self-reserve in bulk foods sections.
On this past trip, sweet husband took one look at my overflowing basket of various bags of dried goods (he and toddler boy usually wander off for awhile–a long while–as I peruse the bins and scoop away). He asked if I was preparing for the coming apocalypse (it just happens to be one of his areas of expertise in world literature).
No, just preparing for revelations…in the form of innovative, high protein salads made from whole foods 😊. Case in point, this high protein, so delicious easy black bean quinoa salad recipe with mangoes, peppers and lime. It is perfect for a main dish or side dish, and ideal for sharing at a potluck.
Recipe Benefits
- High protein (13 grams per serving)
- High in fiber (13 grams per serving)
- Vegan (egg-free, dairy-free)
- Gluten-free
- Oil-free
- Easy to make
- Great for packing (for lunch or picnics)
- Packed with antioxidants, vitamins and minerals (see nutrition facts in the recipe card)
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- Quinoa (plain, black, red, or tri-color quinoa)
- Black beans (or red kidney beans)
- Red bell pepper
- Mango
- Limes (both the lime zest and lime juice go into the salad)
- Maple syrup (see my notes for options)
- Spices (ground allspice and hot sauce; see notes for variations)
- Avocado
- Cilantro
- Salt and black pepper to taste
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- Combine the quinoa and water in a medium saucepan. Bring to a boil over medium high heat. Cover, reduce the heat, and simmer for 15 minutes. Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
- Transfer quinoa to large bowl and refrigerate until cold, about 30 minutes.
- Add the chopped bell pepper, drained and rinsed black beans, mango, lime zest, lime juice, maple syrup, allspice and hot sauce to the cooled quinoa. Gently toss to coat. Season to taste with salt and pepper.
- Gently toss in the avocado and cilantro just before serving. Serve immediately, or cover and chill for up to 1 day.
Storage for the Easy Black Bean Quinoa Salad Recipe
The completed salad can be covered and chilled for up to 1 day. For longer term meal prep (up to 4 days in an airtight container or containers in the fridge), combine everything except the mango, avocado and cilantro. Add the remaining three items just before eating.
FAQ
- Can I omit or change the spices to the recipe? Yes! If you do not want the spices, omit them. You can also swap either the allspice for other sweet spices, such as ginger, or for savory spies such as ground cumin, chili powder, smoked paprika or ground coriander.
- Can I use a a different sweetener to replace the maple syrup? Yes, an equal amount of agave nectar can be used in place of the maple syrup You can also use coconut sugar. If you do not follow a vegan diet, an equal amount of honey can also be used.
- Can I use other beans besides black beans? Yes! Use any beans you prefer, such as pinto beans, white beans, red beans or garbanzo beans (chickpeas).
- What can I use in place of cilantro? An equal amount of fresh mint leaves or fresh parsley leaves can be used place of the cilantro leaves.
- I do not like fruit in salads. Can I use other fresh vegetables in place of the mango? Yes! Consider replacing the mango with halved cherry tomatoes or diced tomatoes, cubes of cooked beets, or cubes of cooked sweet potato or butternut squash.
- What can I use in place of red bell pepper? You can use other colors of bell pepper (green, orange or yellow), or replace it with diced celery, chopped red onion, chopped green onion, diced jicama or chopped fennel bulb.
- Can I replace the quinoa with another cooked grain? Yes! Consider using cooked millet, brown rice, sorghum, or amaranth.
Related Recipes
Easy Black Bean Quinoa Salad Recipe (Oil-free, High Protein)
Ingredients
- 1 cup quinoa, (uncooked, rinsed)
- 1.75 cups water
- 1 15 ounce can no salt added black beans
- 1 red bell pepper, seeded and chopped
- 1 cup diced mango, (from 1 medium-large mango)
- 2 teaspoons finely grated lime zest
- 3 tablespoons fresh lime juice
- 1 tablespoon maple syrup, (see notes for options)
- 1 teaspoon ground allspice, (or ground ginger)
- 1 teaspoon hot sauce
- 1 large avocado, pitted, and diced
- 1/2 cup packed fresh cilantro leaves, roughly chopped, (see notes for options)
- salt and black pepper to taste
Instructions
- Combine the quinoa and water in a medium saucepan. Bring to a boil over medium high heat. Cover, reduce the heat, and simmer for 15 minutes. Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
- Transfer quinoa to large bowl and refrigerate until cold, about 30 minutes.
- Add the chopped bell pepper, black beans, mango, lime zest, lime juice, maple syrup, allspice and hot sauce to the cooled quinoa. Gently toss to coat. Season to taste with salt and pepper.
- Gently toss in the avocado and cilantro just before serving. Serve immediately, or cover and chill for up to 48 hours.
Notes
-
- Storage: The completed salad can be covered and chilled for up to 1 day. For longer term meal prep (up to 4 days in an airtight container or containers in the fridge), combine everything except the mango, avocado and cilantro. Add the remaining three items just before eating.
- Spice options: If you do not want the spices, omit them. You can also swap either the allspice for other sweet spices, such as ginger, or for savory spies such as cumin, chili powder, smoked paprika or ground coriander.
- Maple syrup options: An equal amount of agave nectar can be used in place of the agave nectar. You can also use coconut sugar.
- Bean options: Use any beans you prefer, such as pinto beans, white beans, red beans, kidney beans, or garbanzo beans (chickpeas).
- Cilantro Options: An equal amount of fresh mint leaves or fresh parsley leaves can be used place of the cilantro leaves.
This salad is fanatastic! I brought to a gathering and it was devoured. I am looking forward to making it again asap.
I am so glad you like the recipe, Flavia!
I had some beautiful fresh peaches on hand so I used those in place of the mango. One of my favorite salads ever!
Ooh, that sounds wonderful, Jean!
I’m so glad, Liv! Thanks for letting me know 🙂
My family really enjoyed this dish! Thanks so much for the inspiration.Liv