• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Carrot Underground🥕
  • Vegan Recipes
  • About
  • Subscribe 🥕
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
  • Vegan Recipes
  • About
  • Subscribe 🥕
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Vegan Recipes
    • About
    • Subscribe 🥕
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Vegan Salads

    Southwestern Quinoa Salad

    Published: June 1, 2020 | 6:00 am, Modified: May 4, 2023 by Connie Edwards McGaughy This post may contain affiliate links.

    Jump to Recipe

    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.

    A bowl of Southwestern quinoa salad with black beans, corn, tomatoes, and green onions on a bamboo cutting board.

    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.

    Bowls of Southwestern quinoa salad with black beans, corn, tomatoes, and green onions on a bamboo cutting board.

    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.

    Bowls of Southwestern quinoa salad with black beans, corn, tomatoes, and green onions on a bamboo cutting board.

    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?

    A bowl of uncooked 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

    Ingredients for preparing a Southwestern quinoa salad including quinoa, tomatos, corn, olives, black beans, green onion, limes, olive oil, and red peppers.

    🥕 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!
    Ingredients for preparing a Southwestern quinoa salad including quinoa, tomatoes, corn, olives, black beans, green onion, limes, olive oil, and red peppers.

    🥕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

    Two bowls filled with Southwestern quinoa salad.

    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

    Why is quinoa considered a superfood?

    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: 8 grams.
    Fiber: 5 grams.
    Manganese: 58% of the recommended daily allowance (RDA).
    Magnesium: 30% of the RDA.
    Phosphorus: 28% of the RDA.
    Folate: 19% of the RDA.
    Copper: 18% of the RDA.
    Iron: 15% of the RDA.
    Zinc: 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.

    Where does quinoa come from?


    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.

    Is quinoa gluten-free?


    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

    Zesty Vegan Quinoa Salad

    Southwestern Quinoa Salad

    by Connie🥕
    Zesty Vegan Quinoa Salad 🌱 Super food. Super good. This vibrant Southwestern-inspired salad is full of bright, fantastic flavor, protein & fresh, nutrient-rich ingredients. You’ll love this easy and delicious vegan recipe. It’s gluten-free and can be prepared oil-free.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prevent your screen from going dark
    Prep Time 15 minutes mins
    Cook Time 15 minutes mins
    Course Dinner, Lunch, Salad, Side Dish
    Cuisine Plant Based, Vegan
    Servings 8
    Calories 192 kcal

    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

    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.

    Video

    https://youtu.be/KljEdYFdlfw

    Notes

    🥕 If you prefer not to use oil, simply omit it from your dressing. 
    🥕Feel free to use ingredients you have on hand. Don't have roasted corn? Use whatever corn you might have in the freezer or pantry - or not. No black beans? No problem. Pintos, kidney beans, even chickpeas are great options. Red onions could be used instead of green. Have fun with this salad. Make it your own!

    Nutrition

    Calories: 192kcalCarbohydrates: 26gProtein: 7gFat: 8gSaturated Fat: 1gSodium: 377mgPotassium: 363mgFiber: 6gSugar: 1gVitamin A: 205IUVitamin C: 11mgCalcium: 32mgIron: 2mg

    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.

    Tried this recipe?Let us know how it was!

    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

    See more guidelines at USDA.gov.

    More Vegan Salads

    • A collage of favorite vegan summer salads including lemon artichoke orzo salad, watermelon cucumber salad, southwestern quinoa salad, old fashioned vegan potato salad, watermelon mango pico de gallo. and four bean fiesta salad.
      Favorite Vegan Summer Salads
    • A collage of vegan Cinco de Mayo dishes including Mexican rice, nachos with vegan cheese sauce, potato enchilada casserole, and watermelon mango pico de gallo.
      Favorite Vegan Cinco de Mayo Recipes
    • A collage of images of vegan cranberry dishes including cranberry cheese bites, orange cranberry bread,maple cranberry yams and cranberry orange sauce.
      10+ Favorite Vegan Recipes with Cranberries
    • A vegan retro 1970's Jello cranberry wobbler on a plate, garnished with fresh whole cranberries, orange slices, walnuts, and mint leaves.
      Vegan Retro Jello Cranberry Salad

    Reader Interactions

    Comments

      Leave a Reply🥕 Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Connie Edwards McGaughy

      January 06, 2021 at 10:22 pm

      5 stars
      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.

      Reply

    Primary Sidebar

    Image of Connie Edwards McGaughy, creator of The Carrot Underground vegan recipe blog.

    Hi, I'm Connie! I created The Carrot Underground🥕 as your place to find easy & delicious recipes and inspiration for enjoying the goodness of vegan living.

    Learn more about my story →

    Popular

    • A collage of vegan dishes for Mother's Day including vegan quiche, waffles, strawberry shortcake, tofu scramble, carrot cake, roasted root vegetables and macadamia crusted tofu.
      30 Favorite Vegan Recipes for Mother's Day
    • A bowl filled with vegan minestrone soup placed next to an enameled cast iron Dutch oven filled with soup.
      Easy 1-Pot Minestrone Soup (vegan & vegetarian)
    • A collage of vegan dishes representing 30 favorite vegan spring recipes including carrot cake cupcakes, spinach mushroom quiche, potato salad, and balsamic roasted carrots.
      30 Favorite Vegan Spring Recipes
    • A collage of vegan dishes with citrus ingredients including lemon blueberry bread, citrus infused vinegars, orange balsamic Brussels sprouts and fresh oranges, lemons, and limes.
      Best Vegan Recipes with Citrus Fruits

    Trending

    • Vegan potato tacos with cabbage arranged on a plate and in a baking dish.
      Vegan Potato Tacos with Cabbage
    • A bowl of fabulous four bean fiesta salad.
      Fabulous 4 Bean Fiesta Salad
    • A glass bowl filled with watermelon mango pico de gallo.
      Fresh & Easy Watermelon Pico de Gallo
    • Vegan strawberry shortcake topped with coconut whipped cream arranged on a grey and white gingham patterned plate.
      Best Vegan Strawberry Shortcake

    Recipe Roundups

    • A collage of favorite vegan summer salads including lemon artichoke orzo salad, watermelon cucumber salad, southwestern quinoa salad, old fashioned vegan potato salad, watermelon mango pico de gallo. and four bean fiesta salad.
      Favorite Vegan Summer Salads
    • A collage of vegan dishes for Mother's Day including vegan quiche, waffles, strawberry shortcake, tofu scramble, carrot cake, roasted root vegetables and macadamia crusted tofu.
      30 Favorite Vegan Recipes for Mother's Day
    • A collage of vegan Cinco de Mayo dishes including Mexican rice, nachos with vegan cheese sauce, potato enchilada casserole, and watermelon mango pico de gallo.
      Favorite Vegan Cinco de Mayo Recipes
    • A collage of vegan dishes representing 30 favorite vegan spring recipes including carrot cake cupcakes, spinach mushroom quiche, potato salad, and balsamic roasted carrots.
      30 Favorite Vegan Spring Recipes
     

    Subscribe for our latest recipes & FREE Vegan Shopping List!🥕

     
     
    Never miss a recipe!🥕Subscribe to our free newsletter & receive our vegan shopping list as a thank you!

     
         

    Footer

    ↑ back to top

    About

    • About
    • Contact
    • Privacy Policy
    • Affiliate Disclosure
    • Disclaimer
    • Accessibility

    Follow

    • Subscribe
    • Facebook
    • Pinterest
    • Instagram
    • YouTube
    • Buy Me a Coffee

    As Seen In

    Logos from media sites.

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 The Carrot Underground🥕All Rights Reserved