Save on Pinterest A vibrant, nourishing salad featuring fluffy quinoa, protein-rich black beans, and an array of colorful vegetables tossed in a zesty poppy seed dressing—perfect for light, cozy dinners or cheerful lunch bowls.
I love making this salad for quick lunches and casual dinners because it's both satisfying and easy to prepare.
Ingredients
- Grains & Legumes: 1 cup quinoa, rinsed, 2 cups water, 1 can (15 oz/425 g) black beans, drained and rinsed
- Vegetables: 1 cup cherry tomatoes, halved, 1 cup yellow bell pepper, diced, 1 cup cucumber, diced, 1/2 cup red onion, finely diced, 1 cup baby spinach, roughly chopped, 1/4 cup fresh cilantro or parsley, chopped
- Dressing: 1/3 cup extra-virgin olive oil, 3 tbsp freshly squeezed lemon juice, 1 tbsp honey or maple syrup, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 tbsp poppy seeds, 1/2 tsp sea salt, 1/4 tsp black pepper
- Optional Toppings: 1/4 cup feta cheese, crumbled (omit for vegan), 1 ripe avocado, sliced
Instructions
- Step 1:
- In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 12–15 minutes, until water is absorbed and quinoa is fluffy. Remove from heat, fluff with a fork, and let cool slightly.
- Step 2:
- In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, yellow bell pepper, cucumber, red onion, spinach, and cilantro or parsley.
- Step 3:
- In a small bowl or jar, whisk together olive oil, lemon juice, honey (or maple syrup), apple cider vinegar, Dijon mustard, poppy seeds, salt, and pepper until well combined.
- Step 4:
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning if needed.
- Step 5:
- Top with feta and avocado if using. Serve immediately or chill for 30 minutes for flavors to meld.
Save on Pinterest This salad quickly became a family favorite for our weekday meals and packed lunches.
Nutritional Information
Calories: 320 per serving without feta or avocado. Total Fat: 12 g. Carbohydrates: 44 g. Protein: 10 g.
Serving Suggestions
Serve chilled or at room temperature as a light main dish or side salad.
Variations
Add grilled chicken or tofu for extra protein or swap fresh herbs for mint or basil for a different flavor.
Save on Pinterest This salad is a beautiful and healthy option you can whip up any day.
Recipe Questions & Answers
- → How do I cook quinoa perfectly fluffy?
Rinse quinoa thoroughly, then simmer it in water for 12–15 minutes until the water is absorbed. Fluff the grains gently with a fork before mixing.
- → Can I make the dressing ahead of time?
Yes, the poppy seed dressing can be whisked together in advance and stored in the fridge for up to 2 days for convenience.
- → What can I substitute for feta cheese?
For a dairy-free option, omit feta or use plant-based cheese alternatives, or simply add avocado slices for creaminess.
- → How long does the salad stay fresh?
Stored in an airtight container, it stays fresh in the refrigerator for up to 3 days, making it ideal for meal prepping.
- → Can I add protein to this dish?
Grilled chicken, tofu, or extra beans work well to boost protein content without altering the fresh flavors.
- → What herbs can enhance the salad’s flavor?
Fresh cilantro or parsley works beautifully, and herbs like mint or basil can add a refreshing twist.