This fiber and protein-packed Black Bean, Corn, and Quinoa Salad is bursting with flavors from fresh tomatoes, corn, a zesty lime dressing, and topped with cilantro.
Beat the heat with this refreshing Black Bean, Corn, and Quinoa Salad that is bursting with flavor from fresh summer produce and brimming with vibrant colors. Whether you are looking for a dish you can lean on for quick meals throughout the week or something to bring to a BBQ, this recipe ticks all the boxes: easy-check, tasty-check, made with nutrient-dense whole-food ingredients-check.
I consider this recipe a quintessential summer dish. It's easy to throw together, doesn't require turning on the oven, and keeps well in the fridge-hello, leftovers! With so much fun to be had, there's no need to plan and cook something new every day. That's why I like to prepare a cold salad or two for the week, like this raw carrot salad, dill pickle pasta salad, creamy macaroni salad, easy pasta salad, and chickpea 'tuna' salad.
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Ingredients
This recipe is vegan, gluten free, and free of the top 9 allergens. Learn more about the ingredients and their health benefits below.
- Quinoa - Quinoa is a fantastic pantry staple! Although technically a seed, quinoa is often referred to as a pseudo-whole grain. Either way, it's a whole food that is high in fiber, protein, and packed with nutrients, like magnesium.
- Black beans - Black beans are a fantastic source of plant-based protein and fiber. Studies show that they can help stabilize blood sugar levels and support heart health by lowering cholesterol. Their high antioxidant content plays a key role in this, with anthocyanins-pigments responsible for their deep color-being linked to reduced inflammation and improved heart health. Additionally, black beans contain flavonoids like quercetin, which have antioxidant properties and may help protect cells from oxidative stress.
- Tomatoes - Tomatoes are packed with lycopene, a powerful antioxidant linked to many health benefits, including promoting healthy skin. Lycopene helps protect the skin from sun damage and may improve overall skin texture and appearance. And while you still need to wear sunscreen, I'll take any and all extra protection!
- Corn - Corn is packed with fiber, vitamins, and antioxidants like lutein and zeaxanthin. These antioxidants support eye health and may help protect against age-related macular degeneration. Any corn works in this recipe-whether it's carved off a cooked cob, cooked from frozen, or canned (rinsed and drained). However, for the best flavor, I recommend using fresh or frozen corn.
- Red onion - Red onions are not only a flavorful addition to your dishes but also rich in antioxidants like quercetin and anthocyanins. Quercetin, a type of flavonoid, has been shown to combat oxidative stress and may even have anti-cancer properties. Additionally, the anthocyanins in red onions, which give them their beautiful color, are linked to improved cardiovascular health and a reduced risk of chronic diseases.
- Cilantro - Cilantro adds a tasty and fresh burst of flavor to this salad. Did you know that herbs are high in antioxidants? However, if you're not a fan of cilantro, you can easily leave it out. Interestingly, disliking cilantro is often due to a genetic factor that makes it taste like soap to some people.
- Dressing ingredients: Olive oil, red wine vinegar, lime juice, maple syrup, cumin, salt.
See recipe card for quantities.
Instructions
Tip: This recipe requires 3 cups of cooked quinoa. To get this amount, start with 1 cup of dry quinoa, which will yield approximately 3 cups when cooked. Cook the quinoa according to the package directions and allow it to cool before mixing it with the other ingredients. You can prepare the quinoa ahead of time or while making this recipe.
- In a large mixing bowl, toss together the cooked quinoa, black beans, corn, tomatoes, and red onion.
- In a jar with a lid or a small bowl, combine the dressing ingredients-olive oil, red wine vinegar, lime juice, maple syrup, cumin, and salt. Shake or whisk until blended. Pour the dressing and cilantro into the mixing bowl with the salad.
- Toss everything until evenly mixed.
- For a finishing touch, top with sliced avocado and/or lime wedges before serving.
Substitutions and Variations
- Spicy - Like your food spicy? Add a pinch of red pepper flakes or dice up a fresh jalapeño to give this dish some heat.
- Tomatoes - Instead of grape tomatoes, you can use any variety of tomato, chopped into bite-sized pieces.
- Beans - Feel free to swap out black beans for kidney beans, chickpeas, or any other type of bean you prefer.
Equipment
For this recipe, you will need a cutting board, a chef's knife, a large mixing bowl for the salad, and a jar with a lid (like a mason jar) or a small bowl for mixing the dressing.
Storage
Store in an airtight container in the refrigerator for up to 4-5 days.
FAQ
Yes, canned corn will work in this recipe. Just be sure to rinse and drain it before adding it to the salad. Recommend using fresh or frozen for the best flavor and texture.
Absolutely! This salad keeps well in the fridge for up to 4-5 days, making it perfect for meal prep or make-ahead lunches.
If you're not a fan of cilantro, you can use parsley or basil as a substitute to add a fresh flavor.
Yes, feel free to customize the salad with additional vegetables like bell peppers or cucumbers for extra crunch and flavor.
Yes, you can substitute black beans with kidney beans, chickpeas, or any other beans you prefer.
This salad pairs wonderfully with grilled vegetable skewers, grilled tofu, or a black bean burger. It also makes a great addition to a vegan wrap or as a filling for a grain bowl. But don't forget, this dish can be a complete meal on its own. For an extra boost, I recommend topping it with slices of avocado or a dollop of guacamole.
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Pairing
These are my favorite dishes to serve on top of or alongside this Black Bean, Corn, and Quinoa Salad:
Black Bean, Corn, and Quinoa Salad
Ingredients
Salad:
- 3 cups cooked and cooled quinoa, 1 cup dry quinoa will yield approximately 3 cups cooked, fluffy quinoa
- 2 cans black beans, rinsed and drained. (~3 cups black beans)
- 1.5 cups corn
- 1 cup (5 ounces) grape tomatoes, quartered
- ½ cup red onion diced
- 1 cup cilantro chopped
Dressing:
- ¼ cup olive oil
- 2 tablespoon red wine vinegar
- 1 lime, juiced, (approximately 2 tablespoons of lime juice)
- ½ tablespoon maple syrup
- ½ teaspoon cumin
- ¼ teaspoon salt
Additional toppings:
- 1 avocado, sliced or cubed
- 1 lime, cut into wedges
Instructions
- If you don't have cooked quinoa ready, now is the time to prepare it according to the package directions. Once cooked, set aside to cool a bit before mixing with the other ingredients.
- In a large mixing bowl, combine the cooked quinoa, black beans, corn, tomatoes and red onion.
- In a jar with a lid or a small bowl, mix the dressing ingredients: olive oil, red wine vinegar, lime juice, maple syrup, cumin, and salt. Shake or stir until well combined.
- Add the cilantro and dressing to the mixing bowl.
- Stir everything together until well combined.
- Optional: Top with sliced avocado and lime wedges before serving.
Thanks for coming! Let me know what you think: