Save Pin 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 serving this salad in the summer when fresh vegetables are abundant; it never fails to brighten our family table.
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
- Cook Quinoa:
- 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.
- Combine Salad Ingredients:
- In a large bowl combine cooked quinoa black beans cherry tomatoes yellow bell pepper cucumber red onion spinach and cilantro or parsley.
- Make Dressing:
- 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.
- Toss Salad:
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning if needed.
- Add Toppings:
- Top with feta and avocado if using. Serve immediately or chill for 30 minutes for flavors to meld.
Save Pin Sharing this salad during family dinners always sparks joy and encourages healthy eating habits.
Required Tools
Medium saucepan, Large mixing bowl, Small bowl or jar (for dressing), Knife and cutting board, Whisk or fork
Allergen Information
Contains dairy (feta cheese optional) and mustard. Gluten-free but always check labels on canned beans and condiments. May contain honey; substitute with maple syrup for vegan option.
Nutritional Information
Per serving (without feta or avocado): Calories 320, Total Fat 12 g, Carbohydrates 44 g, Protein 10 g
Save Pin This salad is a versatile, nutritious dish perfect for meal prep or a light meal any time of day.
Questions & Answers
- → How do I cook quinoa for this salad?
Rinse quinoa thoroughly, then simmer in water for 12-15 minutes until water is absorbed and quinoa is fluffy. Let it cool slightly before mixing with other ingredients.
- → Can I substitute black beans with other legumes?
Yes, chickpeas or kidney beans work well and offer a similar protein boost and texture.
- → What makes the poppy seed dressing unique?
The dressing combines poppy seeds with lemon juice, olive oil, honey, apple cider vinegar, and Dijon mustard to provide a zesty, slightly sweet, and tangy flavor profile.
- → How can I make this dish vegan?
Omit the feta cheese and replace honey with maple syrup in the dressing for a fully vegan option.
- → Is this salad suitable for meal prep?
Yes, it keeps well refrigerated for up to 3 days, making it convenient for preparing ahead and enjoying on-the-go.
- → What optional toppings enhance this salad?
Adding crumbled feta cheese and sliced avocado adds creamy, rich elements that complement the fresh vegetables.