Vegetable and Bean Salad with Quinoa and Rice

This vibrant Vegetable and Bean Salad with Quinoa and Rice is a nutritious and filling dish, perfect for a light main meal. Bursting with flavors from fresh vegetables and herbs, it offers a wholesome and satisfying dining experience.

Vegetable and Bean Salad with Quinoa and Rice
30 minutes
Difficulty: Easy
American
400 kcal

Ingredients

  • Quinoa - 1/2 cup (90g)
  • Brown Rice - 1/2 cup (100g)
  • Canned Black Beans - 1 cup (240g), rinsed and drained
  • Cherry Tomatoes - 1 cup (150g), halved
  • Cucumber - 1 small (200g), diced
  • Red Bell Pepper - 1/2 (75g), diced
  • Red Onion - 1/4 (50g), finely chopped
  • Fresh Parsley - 1/4 cup (15g), chopped
  • Olive Oil - 2 tablespoons (30ml)
  • Lemon Juice - 1 tablespoon (15ml)
  • Salt - 1/2 teaspoon (2g)
  • Black Pepper - 1/4 teaspoon (1g)
  • Avocado - 1/2 (100g), diced

Steps

  1. Rinse quinoa and brown rice under cold water. In a medium saucepan, combine quinoa and brown rice with 2 cups (480ml) of water and bring to a boil.
  2. Reduce heat to low, cover, and simmer for about 15-20 minutes, or until the grains are tender and water is absorbed. Remove from heat and let it sit covered for 5 minutes.
  3. While the grains are cooking, prepare the vegetables. Dice the cucumber, red bell pepper, and avocado. Halve the cherry tomatoes and finely chop the red onion and parsley.
  4. In a large mixing bowl, combine the cooked quinoa and rice with the black beans, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
  5. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour the dressing over the salad and toss gently to combine.
  6. Finally, add the diced avocado and serve immediately or refrigerate for 15 minutes to allow flavors to meld.

Nutrition

  • Calories: 400
  • Protein: 12 g
  • Carbs: 58 g
  • Fiber: 12 g
  • Sugar: 3 g
  • Sodium: 300 mg
  • Cholesterol: 0 mg
  • Total Fat: 14 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 10 g
  • Water: 0.5 L

Health Benefits

  • Rich in plant-based protein from quinoa and beans, supporting muscle health.
  • High in fiber from vegetables and whole grains, promoting digestive health.

Tags

AmericanKosherMain Dish