Southwestern Quinoa Salad 🌱 Super good super food. This vibrant colorful salad is full of bright, fantastic flavor, protein, and fresh ingredients. You'll love this easy & delicious vegan recipe. Oil-free option & gluten-free.
If you were to ask me about my favorite dish, I would simply say salad. I love salad. Fresh green salad, fruit salad, pasta salad, vegan potato salad, macaroni salad, jackfruit un-tuna salad, vegan egg salad, couscous salad, coleslaw salad, chopped salad, bean salad . . . I love salad.
While the word 'salad' is basically an umbrella term for any melange of ingredients tossed together with a dressing and served as a singular dish, some salads stand out amongst the rest. This is one of those.
A super easy super salad!
This is a super salad that is super easy to make. Packed with protein & flavor - the nutty goodness of quinoa, wholesome black beans, sweet roasted corn, olives, fresh cilantro & ripe tomatoes, tossed with a spicy citrus dressing. The first time I prepared this dish, I took it to a potluck party. I knew this zesty vegan quinoa salad was a winner when it was devoured within minutes by guests.
I've prepared this refreshingly satisfying salad many times since, and every time it gets rave reviews. One of the things I love about this recipe is the versatility in the ingredients. Sometimes I use pinto beans instead of black beans. Sometimes I use a variety of beans. I've prepared it with corn, without corn, with cilantro, without. Don't be afraid of adding something new or substituting an ingredient you might not have on hand.
What is quinoa?
Quinoa is an ancient grain common to South America and is considered one of the world's most popular health foods. It's gluten-free, high in protein and contains all nine essential amino acids. Quinoa is high in fiber, magnesium, B vitamins and a host of other vital nutrients and antioxidants.
How to cook with quinoa
Quinoa is not only full of nutritious goodness, it's also super easy to prepare. The grain itself is very delicate in taste. It has a wonderful nutty texture that easily absorbs the flavors of the ingredients and seasonings you cook it with. Much like rice or couscous or other similar foods, quinoa first needs to be boiled or steeped in hot water or broth. From there, you can create the most delicious dishes - salads, patties, casseroles, soups, loaves, stuffings - imagine the possibilities!
Ingredient notes
🥕 See the printable recipe card below for quantities & details
quinoa - dried, uncooked
olive oil - extra virgin (omit to make it oil-free)
lime - fresh or bottled
cumin - ground
sea salt - or table salt
red pepper flakes - or chili powder
cherry tomatoes - or diced tomatoes
black beans - you can also use pinto, kidney beans or others of your choice
green onions - or red onion
cilantro - optional
black pepper - freshly ground preferred
corn kernels - sweet or roasted
black olives - optional
avocado - optional
🥕 Note: To prepare this recipe oil-free, simply combine dressing ingredients without the added oil.
Instructions
- Prepare quinoa according to package directions. Once ready, remove from heat and allow to cool.
- In a small bowl or salad dressing shaker, mix together olive oil, lime juice, cumin, salt, black pepper and red pepper flakes. Set aside.
- In a large bowl, using a large spoon, gently combine quinoa, beans, onions, corn, olives, tomatoes and cilantro.
- Pour dressing over salad and stir to thoroughly combine. Refrigerate until ready to serve.
- When ready to serve, garnish with avocado (optional) & any leftover cilantro. Enjoy!
🥕Follow our easy step by step instructions below & have fun creating this amazing salad! Be sure to watch our YouTube video on preparing this delicious dish! Watch the video here
Equipment
- Large mixing bowl
- Measuring cup
- Measuring spoons
- Citrus juicer
- Kitchen knife
- 3 qt saucepan with lid
- Wire whisk or salad dressing shaker
- Large spoon
FAQ's
Quinoa is high in protein, fiber, vitamins, and minerals. It is also a good source of antioxidants and is gluten-free. Eating quinoa has been linked to a variety of health benefits, including improved heart health, digestion, and blood sugar control. According to Healthline.com, this is the nutritional content in 1 cup (185 grams) of cooked quinoa:
Protein:Â 8 grams.
Fiber:Â 5 grams.
Manganese:Â 58% of the recommended daily allowance (RDA).
Magnesium:Â 30% of the RDA.
Phosphorus:Â 28% of the RDA.
Folate:Â 19% of the RDA.
Copper:Â 18% of the RDA.
Iron:Â 15% of the RDA.
Zinc:Â 13% of the RDA.
Potassium 9% of the RDA.
Over 10% of the RDA for vitamins B1, B2 and B6.
Small amounts of calcium, B3 (niacin) and vitamin E.
Quinoa is native to the Andean region of South America, specifically the countries of Peru, Bolivia, and Chile. It has been cultivated in this region for thousands of years.
Yes, quinoa is gluten-free.
If you enjoyed this zesty Southwestern quinoa salad recipe you might like to try these super salads!
- Vegan Jackfruit Un-Tuna Salad
- Israeli Couscous Salad
- Watermelon Cucumber Salad
- Easy Vegan Eggless Salad
- Mom's Vegan Macaroni Salad
If you love this recipe, ★★★★★ please rate it in the comments below. Thanks a bunch!🥕
Recipe
Southwestern Quinoa Salad
Equipment
- Large mixing bowl
- 3 qt saucepan with lid
- Wire whisk or salad dressing shaker
Ingredients
- 1 C quinoa prepared according to package directions
- 2 tablespoon olive oil extra virgin (omit to make it oil-free)
- 2 limes juiced
- 1 teaspoon cumin ground
- 1 teaspoon coarse sea salt
- ½ teaspoon red pepper flakes
- 1 C cherry tomatoes halved
- 1 can black beans drained and rinsed - 15 oz can - you can also use pinto, kidney beans or others of your choice
- 3 whole green onions finely chopped - or red onion
- ¼ C cilantro finely chopped
- â…› teaspoon black pepper freshly ground
- â…“ C corn kernels sweet or roasted
- ¼ C black olives sliced - optional
- ½ avocado diced - optional
Instructions
- Prepare quinoa according to package directions. Once ready, remove from heat and allow to cool.
- In a small bowl or salad dressing shaker, mix together olive oil, lime juice, cumin, salt, black pepper and red pepper flakes. Set aside.
- In a large bowl, using a large spoon, gently combine quinoa, beans, onions, corn, olives, tomatoes and cilantro.
- Pour dressing over salad and stir to thoroughly combine. Refrigerate until ready to serve.
- When ready to serve, garnish with avocado (optional) & any leftover cilantro.
Notes
Nutrition
These are estimated values generated from a nutritional database using unbranded products. Please do your own research with the products you're using if you have a serious health issue or are following a specific diet.
Food Safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Don’t leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
Connie Edwards McGaughy
This is the ideal dish to take to any potluck party. Full of flavor, loaded with colorful veggies and gluten-free, this gorgeous, tasty salad will be a winner with everyone.