Mediterranean Quinoa & Black Bean Salad
By Dr. Terry Simpson · Prep: 10 min · Cook: 20 min · Yield: 4 servings Mediterranean Vegetables & Sides
This vibrant quinoa salad swaps butter for olive oil and leans into legumes and veggies. Bright lemon and heirloom tomatoes turn simple grains into a Mediterranean flavor party—ready in 30 minutes.
Ingredients
- 1 cup quinoa, rinsed
- 2 tsp lemon zest
- 2 Tbsp lemon juice
- 2 Tbsp extra-virgin olive oil
- ¼ tsp sugar or honey (optional)
- 1 (14 oz) can black beans, rinsed
- ½ cup cooked or grilled corn
- 2 heirloom tomatoes, diced
- 4 scallions, chopped
- ¼ cup chopped cilantro
- Salt & pepper, to taste
Instructions
- Cook quinoa in salted water until tender (~15 min). Fluff and rest 5 min.
- Whisk lemon zest, lemon juice, olive oil, and honey (if using).
- Combine quinoa, beans, corn, tomato, scallions, cilantro, and dressing.
- Toss gently. Adjust seasoning to taste. Serve warm or chilled.
Mediterranean Points
- +1 Whole grain (quinoa)
- +½ Legumes (black beans)
- +1 Vegetables & herbs (tomatoes, scallions, cilantro)
- EVOO and lemon bring healthy fats and anti-inflammatory flavor.
Nutrition (Estimated per serving)
Calories: ≈320 kcal
Protein: ≈9 grams
Fat: ≈10 grams
Carbohydrates: ≈45 grams
Fiber: ≈8 grams
Sodium: ≈200 mg