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Rio Grande Quinoa Salad

Rio Grande Quinoa Salad recipe image
This Rio Grande Quinoa Salad is a hearty, refreshing dish that blends the earthiness of quinoa with the sweetness of corn and the creaminess of black beans. The bright dressing, made from fresh lemon juice, olive oil, and cilantro, ties the flavors together with a zesty kick. Its a versatile meal perfect for warm-weather lunches, potlucks, or as a nutritious side dish alongside grilled meats or fish. The combination of texturesfrom the fluffy grains to the crisp vegetablesmakes every bite satisfying. Easy to prepare and packed with plant-based protein, this salad holds up well in the fridge, making it an excellent choice for meal prep. Whether youre looking for a light lunch or a colorful addition to your dinner table, this recipe delivers consistent flavor and wholesome goodness.
Cooking Method: ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 101.9
Dietary: Gluten-free, Vegan, Vegetarian
Description
This Rio Grande Quinoa Salad is a hearty, refreshing dish that blends the earthiness of quinoa with the sweetness of corn and the creaminess of black beans. The bright dressing, made from fresh lemon juice, olive oil, and cilantro, ties the flavors together with a zesty kick. Its a versatile meal perfect for warm-weather lunches, potlucks, or as a nutritious side dish alongside grilled meats or fish. The combination of texturesfrom the fluffy grains to the crisp vegetablesmakes every bite satisfying. Easy to prepare and packed with plant-based protein, this salad holds up well in the fridge, making it an excellent choice for meal prep. Whether youre looking for a light lunch or a colorful addition to your dinner table, this recipe delivers consistent flavor and wholesome goodness.
Ingredients
  • 3 tablespoon Lemon juice
  • 3 tablespoon Olive oil
  • 3 tablespoon Cilantro, minced
  • 1 cup Fresh or frozen corn
  • 0.5 cup Quinoa; rinsed well
  • 0.5 teaspoon Cumin seeds; toasted
  • 1 cup Cooked black beans
  • 1 medium Tomato; diced
  • 3 tablespoon Red onion, minced
  • 1.5 cups Water
  • to taste Sea salt
  • to taste Freshly ground black pepper
Directions
  1. 1
    Whisk together lemon juice, olive oil, minced cilantro, sea salt, and black pepper in a small bowl to create the dressing. Set aside.
  2. 2
    In a small saucepan, bring 1.5 cups of water to a boil. Add the corn and reduce heat to let it simmer until tender, about 5-7 minutes if using frozen, or until heated through if fresh.
  3. 3
    Drain the corn, reserving exactly 1 cup of the hot cooking liquid.
  4. 4
    Return the reserved 1 cup of cooking liquid to the saucepan and bring to a boil. Add the rinsed quinoa and toasted cumin seeds.
  5. 5
    Cover the pan, reduce heat to low, and let simmer until the liquid is fully absorbed, about 10 minutes.
  6. 6
    Remove the pan from heat and let it stand, covered and undisturbed, for 5 minutes to allow the quinoa to steam.
  7. 7
    Fluff the quinoa with a fork and allow it to cool slightly to room temperature.
  8. 8
    In a large mixing bowl, combine the cooled quinoa, corn, cooked black beans, diced tomato, and minced red onion.
  9. 9
    Pour the prepared dressing over the salad mixture and toss gently until all ingredients are evenly coated.
  10. 10
    Refrigerate the salad for at least 30 minutes before serving to allow flavors to meld.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 101.9kcal
% Daily Value *
Total Fat 11.3g18%
Saturated Fat 1.6g8%
Cholesterol 0.0mg0%
Sodium 0.1mg1%
Total Carbohydrate 0.8g1%
Dietary Fiber 0.0g0%
Sugars 0.2g
Protein 0.0g0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The salad tastes even better the next day as the flavors develop.

Ingredient Substitutions: You can substitute black beans with cannellini beans or chickpeas for a different texture. If you don't have fresh corn, canned corn (drained) works well. For the quinoa, brown rice or couscous can be used, though cooking times will vary.

Tip: Toasting the cumin seeds before adding them to the quinoa enhances their nutty aroma. If you prefer a milder flavor, you can use ground cumin instead of seeds.

Variation: Add diced avocado or crumbled feta cheese just before serving for extra creaminess and richness. For a heartier meal, add grilled chicken or shrimp.

Keywords: quinoa salad, black bean salad, corn salad, vegan salad, mediterranean quinoa, healthy lunch, meal prep, vegetarian, gluten free, summer salad, bean salad, grain bowl, cilantro dressing, lemon quinoa, easy salad
Read it online: https://www.chefs-mate.com/recipe/rio-grande-quinoa-salad/