Quinoa and Black Bean Bowl

This Quinoa and Black Bean Bowl is a vibrant, nutrient-dense dish packed with protein and fiber. It's a satisfying and healthy option for a quick lunch, perfect for energizing your day.

Ingredients

• Quinoa - 1 cup (170g)
• Black beans - 1 can (400g), drained and rinsed
• Cherry tomatoes - 1 cup (150g), halved
• Red bell pepper - 1 medium (150g), diced
• Corn - 1 cup (150g), fresh or frozen
• Avocado - 1 medium (150g), diced
• Fresh cilantro - 1/4 cup (15g), chopped
• Lime - 1 medium, juiced
• Olive oil - 2 tablespoons (30ml)
• Cumin - 1 teaspoon (2g)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)

Steps

1. Rinse the quinoa under cold water in a fine-mesh strainer.
2. In a medium pot, combine the rinsed quinoa and 2 cups (480ml) of water. Bring to a boil.
3. Reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and water is absorbed.
4. In a large bowl, combine the black beans, cherry tomatoes, red bell pepper, corn, and diced avocado.
5. In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and black pepper.
6. Once the quinoa is cooked, fluff it with a fork and let it cool slightly.
7. Add the quinoa to the large bowl with the vegetables and gently mix.
8. Pour the dressing over the quinoa and vegetable mixture, then add the chopped cilantro and toss to combine.
9. Serve immediately or chill in the refrigerator for up to 2 hours before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.48 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in antioxidants and vitamins from the colorful vegetables.

Tags