Save 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.
I first served this salad during a family picnic, and its bright colors and fresh flavors were an instant hit.
Ingredients
- Quinoa: 1 cup quinoa, rinsed
- Water: 2 cups water
- Black beans: 1 can (15 oz/425 g) black beans, drained and rinsed
- Cherry tomatoes: 1 cup, halved
- Yellow bell pepper: 1 cup, diced
- Cucumber: 1 cup, diced
- Red onion: 1/2 cup, finely diced
- Baby spinach: 1 cup, roughly chopped
- Fresh cilantro or parsley: 1/4 cup, chopped
- Extra-virgin olive oil: 1/3 cup
- Freshly squeezed lemon juice: 3 tbsp
- Honey or maple syrup: 1 tbsp
- Apple cider vinegar: 1 tbsp
- Dijon mustard: 1 tsp
- Poppy seeds: 1 tbsp
- Sea salt: 1/2 tsp
- Black pepper: 1/4 tsp
- Feta cheese (optional): 1/4 cup, crumbled (omit for vegan)
- Ripe avocado (optional): 1, 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.
- Combine salad ingredients:
- In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, yellow bell pepper, cucumber, red onion, spinach, and cilantro or parsley.
- Make 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.
Save This salad quickly became a family favorite for its fresh taste and nutrient-packed ingredients.
Required Tools
Medium saucepan, large mixing bowl, small bowl or jar for dressing, knife and cutting board, whisk or fork.
Allergen Information
Contains dairy if feta cheese is used. Contains mustard in dressing. Gluten-free but always check canned beans and condiments.
Nutritional Information
Per serving without feta or avocado: 320 calories, 12 g total fat, 44 g carbohydrates, 10 g protein.
Save 
This poppy-bright quinoa and black bean salad is a perfect vibrant addition to any table.
Recipe FAQs
- → How do I cook quinoa perfectly for this salad?
Rinse quinoa thoroughly, then simmer it covered in water for 12–15 minutes until water is absorbed. Fluff with a fork and let it cool slightly before mixing.
- → Can I use dried beans instead of canned black beans?
Yes, but dried beans require soaking and longer cooking time. Use well-cooked beans for best texture in the salad.
- → What can I substitute for poppy seeds in the dressing?
You can use sesame seeds or omit them entirely; the dressing will remain flavorful thanks to mustard and lemon juice.
- → Is this salad suitable for vegan diets?
Yes, by substituting maple syrup for honey and omitting feta cheese, it becomes fully vegan and retains its fresh taste.
- → How should I store leftovers to keep flavors fresh?
Keep the salad refrigerated in an airtight container for up to 3 days. Add avocado or feta just before serving to maintain texture.
- → Can I add protein sources for a heartier dish?
Grilled chicken or tofu can be added to boost protein while maintaining a balanced, nutritious meal.