Quinoa and Black Bean Bowl
Macros and Calories per Portion (approximate):
- Calories: 400
- Protein: 15g
- Carbohydrates: 55g
- Fat: 15g
Ingredients:
- 1 cup quinoa
- 2 cups water
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 cup cherry tomatoes, halved
- 1 large avocado, diced
- 1/4 cup chopped cilantro
- Juice of 1 lime
- Salt and pepper to taste
This quinoa and black bean bowl is a fantastic, well-rounded meal. Packed with protein, fiber, and essential nutrients, it’s both healthy and delicious, making it an ideal vegan lunch option. Quinoa provides a complete protein, containing all nine essential amino acids, and is rich in fiber, magnesium, and antioxidants. Black beans add additional protein and fiber, while corn, cherry tomatoes, and avocado contribute vitamins, minerals, and healthy fats. The fresh cilantro and lime juice tie all the flavors together, creating a refreshing and satisfying dish.
Cook the Quinoa:
- Start by measuring out 1 cup of quinoa. Place the quinoa in a fine mesh strainer and rinse it under cold water for about 30 seconds. Rinsing the quinoa removes its natural coating, called saponin, which can make it taste bitter or soapy if not removed.
- In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Use a 1:2 ratio of quinoa to water to ensure the quinoa cooks properly and absorbs the right amount of liquid.
- Bring the water to a boil over medium-high heat. Once it starts to boil, reduce the heat to low, cover the saucepan with a lid, and let it simmer for about 15 minutes. Simmering allows the quinoa to cook evenly and absorb the water slowly.
- Check the quinoa after 15 minutes. The water should be fully absorbed, and the quinoa should be tender. If there is still some water left, continue to cook for another 2-3 minutes.
- Once the quinoa is cooked, remove it from the heat and let it sit, covered, for an additional 5 minutes. This resting period helps the quinoa fluff up and ensures it’s light and airy.
- Fluff the quinoa with a fork to separate the grains. This prevents clumping and makes it easier to mix with the other ingredients. Set the quinoa aside to cool slightly while you prepare the rest of the bowl.
Prepare the Ingredients:
- While the quinoa is cooking, you can prepare the other ingredients. Start by draining and rinsing a 15 oz can of black beans. Rinsing the beans removes any excess sodium and helps improve their texture.
- If using fresh or frozen corn, measure out 1 cup. If using canned corn, drain and rinse it similarly to the black beans.
- Halve 1 cup of cherry tomatoes. Cherry tomatoes add a burst of sweetness and acidity to the bowl, balancing the flavors nicely.
- Dice a large avocado into bite-sized pieces. Avocado provides a creamy texture and healthy fats that enhance the overall flavor and nutritional profile of the dish.
- Chop 1/4 cup of fresh cilantro. Cilantro adds a fresh, herbaceous note that complements the other ingredients.
Combine Ingredients:
- In a large mixing bowl, combine the cooked quinoa, drained and rinsed black beans, corn kernels, halved cherry tomatoes, and diced avocado. Using a large bowl ensures you have enough space to mix the ingredients thoroughly without spilling.
- Add the chopped cilantro to the bowl. Cilantro adds a fresh, herbaceous flavor that brightens the dish.
- Squeeze the juice of one lime over the mixture. Lime juice adds a tangy, zesty flavor that ties all the ingredients together. It also helps to prevent the avocado from browning.
- Season the mixture with salt and pepper to taste. Start with a small amount and adjust as needed. Salt enhances the natural flavors of the ingredients, while pepper adds a subtle heat.
- Gently toss all the ingredients together until they are well combined. Be careful not to mash the avocado while mixing. Using a large spoon or spatula, fold the ingredients together to ensure everything is evenly distributed.
Serve:
- Divide the quinoa and black bean mixture into serving bowls. This recipe makes about four servings, making it perfect for meal prep or feeding a family.
- Garnish each bowl with a sprinkle of extra cilantro or a lime wedge if desired. Adding a garnish enhances the presentation and gives a final touch of flavor.
- Serve the bowls immediately while the ingredients are fresh and vibrant. The combination of warm quinoa with cool, crisp vegetables creates a delightful contrast in textures and flavors.
- Enjoy this nutritious and satisfying meal. The quinoa and black bean bowl is not only delicious but also packed with nutrients, making it a perfect option for a healthy and filling lunch.
- If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even tastier the next day. To keep the avocado from browning, you can sprinkle it with a little extra lime juice before storing.