Fresh, satisfying, and perfect for individual servings, these quinoa and black bean salad cups combine plant-based protein, fiber, and vibrant flavor in a single bite. Served in crisp lettuce leaves or mini bell pepper boats, they’re ideal for meal prep, appetizers, or light meals.
Preparation Time
- Prep time: 15 minutes
- Cook time: 15 minutes
- Total time: 30 minutes
- Yields: 8 small salad cups
Ingredients
- ¾ cup uncooked quinoa (yields ~2 cups cooked)
- 1½ cups water or low-sodium vegetable broth
- 1 cup cooked black beans (rinsed and drained if canned)
- ½ cup cherry tomatoes, halved
- ½ cup diced cucumber
- ¼ cup red onion, finely chopped
- 1 small avocado, diced
- Juice of 1 lime
- 1 tablespoon extra virgin olive oil
- 2 tablespoons chopped fresh cilantro
- ¼ teaspoon ground cumin
- Sea salt and ground black pepper to taste
- 8 large romaine or butter lettuce leaves, or 4 halved bell peppers
Instructions
- Cook quinoa: Rinse under cold water. In a pot, combine quinoa and water (or broth). Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes until fluffy. Let cool.
- Prepare the mix: In a large bowl, combine cooled quinoa, black beans, tomatoes, cucumber, red onion, avocado, and cilantro.
- Dress: In a small bowl, whisk lime juice, olive oil, cumin, salt, and pepper. Pour over the salad and toss gently.
- Assemble: Spoon the mixture into lettuce leaves or bell pepper halves. Serve chilled or at room temperature.
Estimated Nutritional Value (Per 2 cups salad in 2 lettuce leaves)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 260 kcal |
| Protein | 9 g |
| Carbohydrates | 32 g |
| Dietary Fiber | 9 g |
| Fat | 12 g |
| Vitamin C | ~35% DV |
| Folate | ~30% DV |
| Magnesium | ~25% DV |
Evidence-Based Health Benefits
1. Supports cardiovascular health
Quinoa and black beans provide magnesium and potassium, which contribute to blood pressure regulation and reduced cardiovascular risk.
Source: Houston, M., Journal of Clinical Hypertension, 2011.
2. Enhances gut health
Both quinoa and black beans are rich in prebiotic fiber that nourishes gut microbiota and supports digestion.
Source: Slavin, J., Advances in Nutrition, 2013.
3. Helps regulate blood sugar
High fiber and plant-based protein help slow glucose absorption and promote glycemic control.
Source: Jenkins et al., The American Journal of Clinical Nutrition, 2002.
Tips for Best Results
- Cool quinoa completely before mixing to avoid soggy texture.
- Add diced mango or corn for a touch of natural sweetness.
- For storage, keep the salad and lettuce cups separate until ready to serve.
- You can swap the black beans for lentils or chickpeas for variation.
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