High-Protein Quinoa-Black Bean Salad

High-Protein Quinoa-Black Bean Salad is a fresh and colorful salad. It contains ears of corn, zucchini, avocados, olive oil, cotija cheese, lime juice, pico de gallo, black beans, cilantro, arugula, quinoa, and cumin powder. This salad has cotija cheese in it, so it is not good for a dairy-free diet; however, use a vegan substitute for this purpose. This High-Protein Quinoa-Black Bean Salad is prepared in 25 minutes, perfect for a quick lunch or dinner. Serve this black bean salad with grilled chicken, pumpkin seeds, and tortilla chips. We would easily store this salad in the fridge but not in the freezer, so it is not perfect for long-term storage.

STATS:

• Calories: 510 kcal
• Prep Duration: Fifteen minutes
• Serving Size: 1 & ½ cups
• Cook Time: 10 minutes
• Cuisine: Mexican
• Total Time: 25 minutes
• Course: Lunch, Salad, Main Course
• Diet: High-Protein
• Serving: 6

EQUIPMENT:

• Grill pan
• Big mixing vessel
• Small vessel
• Whisk
• Tongs
• Knife
• Measuring cups and spoons
• Cutting board

INGREDIENTS:

• 2 ears corn — medium
• 3 cups cooked quinoa
• 1 zucchini — medium
• 6 tbsp. olive oil
• ¼ cup lime juice
• 1½ tsp. cumin powder
• 3 cups baby arugula
• 1 can black beans — no-salt-added
• 1 cup pico de gallo
• ½ cup fresh cilantro
• ¾ cup cotija cheese crumbs
• 1 medium avocado

INGREDIENT NOTES:

CORN:

• We have to use fresh corn to add the natural sweet taste to the salad. It will also add the smoky grilled taste, and remove the husk before grilling.

ZUCCHINI:

• We have to cut the zucchini into long and thin slats so they grill quickly and take nice grill marks and don’t get too soft.

OLIVE OIL:

• It is utilized to form the foundation of the dressing, and it also includes healthy fats. It is also utilized during the grilling process of veggies so they don’t get stuck.

LIME JUICE:

• Add the lime juice to offer a strong and tangy taste in the salad, which will nicely balance the quinoa, black beans, cheese, & avocado.

CUMIN:

• Add the ground cumin to include the earthy and warm taste, which will nicely pair with this Mexican dish.

QUINOA:

• We add the cooked quinoa, which will add the vegan protein and fiber to the dish. It will also provide good texture. Cool the quinoa lightly, then mix it with other items.

BLACK BEANS:

• Add the black beans, which don’t contain salt. We have to wash and drain them, then add them to the salad.

COTIJA CHEESE:

• Add this cotija cheese to include the salty & savory taste along with a crumbly texture. We would also utilize the feta cheese if required.

INSTRUCTIONS:

1. Add the lemon juice, cumin powder, and olive oil to the small vessel and mix them with a whisk.
2. Warm the grill on a moderate to high flame. Then apply the dressing lightly to the corn and zucchini with a brush.
3. Add the corn to the grill for around 8 to 10 minutes and turn the sides when required.
4. Then put the zucchini along with it and grill it for around 2 to 3 minutes till they get soft.
5. Leave the vegetables to get cool for some time, then separate the corns and chop the zucchini into small pieces.
6. Include the cooked quinoa, black beans, corn, arugula, and zucchini in the big vessel.
7. Then add the pico de gallo, cilantro, avocado, and cotija cheese to it along with dressing.
8. Now combine all the items till they are well-coated.
9. Add the leftover pico de gallo, cotija cheese, avocado, and cilantro, and serve it.

SERVING SUGGESTIONS:

MAIN DISH:

• Grilled chicken
• Grilled shrimp
• Baked salmon

TOPPINGS:

• Sliced jalapeños
• Extra avocado
• Pumpkin seeds

SAUCES:

• Cilantro-lime dressing
• Greek yogurt lime sauce
• Avocado crema

SIDE DISHES:

• Grilled vegetables
• Tortilla chips
• Fresh fruit salad

TIPS:

• Wash the quinoa, then cook to eliminate the natural bitter taste.
• Cool the quinoa, then assemble the salad so the arugula will remain crisp.
• We don’t have to cook the zucchini for long time or else the zucchini will get soft.
• Add the dressing and avocados in separate containers to make them before serving.
• Include the avocados in the end so they remain fresh.
• Add the extra black beans, shrimp, and grilled chicken on top to include the extra protein.

STORAGE INFORMATION:

FRIDGE:

• Add the salad to the airtight vessel and store for three days. It is best to add the dressing and avocado in separate vessels for good texture.

FREEZER:

• Don’t freeze the salad as the avocado, fresh veggies, and arugula will lose texture & became watery.

FAQs:

Will I prepare the salad in advance?

• Yes, we can prepare the beans, quinoa, grill the veggies, make the dressing, and put them in separate boxes and assemble when required.

Could we use the canned corn instead?

• Yes, we can easily use canned corn, though strain it properly, then grill it to include the extra taste in it.

Will we prepare the salad without dairy?

• Yes, we can eliminate the cotija cheese, or utilize the non-dairy cheese to make the vegan salad.

How to include extra protein in this salad?

• Include the shrimp, tofu, edamame, black beans, and grilled chicken to add more protein to it.

NUTRITIONAL INFORMATION:

Serving Size: 1½ cups

Calories: 510 kcal

Net Carbs: 45 g

Total Carbs: 59 g

Fiber: 14 g

Protein: 17 g

Fat: 28 g

Iron: 4 mg

Vitamin A: 80 mcg RAE

Calcium: 210 mg

Sodium: 390 mg

Potassium: 850 mg