Pin it 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.
This salad has become a staple in my household for brightening up weekday meals with fresh flavors and satisfying textures.
Ingredients
- Quinoa and Black Beans: 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
- Mix Salad:
- In a large bowl combine cooked quinoa black beans cherry tomatoes yellow bell pepper cucumber red onion spinach and cilantro or parsley
- Prepare 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
Pin it My family loves gathering around this salad especially when we want a light and nutritious meal that everyone enjoys.
Required Tools
Medium saucepan, large mixing bowl, small bowl or jar for dressing, knife and cutting board, whisk or fork
Allergen Information
Contains dairy (optional feta), mustard, gluten-free, and may contain honey use maple syrup for vegan option
Nutritional Information
320 calories per serving without feta or avocado, 12 g fat, 44 g carbohydrates, 10 g protein
Pin it 
This salad is a fresh and versatile dish that fits perfectly into any meal plan or occasion.
Recipe Questions & Answers
- → How do I cook quinoa perfectly for this salad?
Rinse quinoa thoroughly, then simmer with water for 12–15 minutes until water is absorbed and quinoa is fluffy. Fluff with a fork and cool slightly before mixing.
- → Can I substitute ingredients for dietary preferences?
Yes, use maple syrup instead of honey for a vegan option and omit feta cheese. You can also add grilled chicken or tofu for extra protein.
- → What makes the dressing flavorful?
The dressing combines extra-virgin olive oil, lemon juice, apple cider vinegar, honey or maple syrup, Dijon mustard, and poppy seeds for a balanced tangy and slightly sweet taste.
- → How long can the salad be stored?
It keeps well in the fridge for up to 3 days, making it ideal for meal prepping and quick meals.
- → What fresh herbs work best in this salad?
Fresh cilantro or parsley are recommended, but you can also experiment with mint or basil for a different twist.