Black Bean-Quinoa Bowl

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This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

Prep Time:
10 mins
Total Time:
10 mins
Servings:
1
Yield:
2 cups

Nutrition Notes

Are Black Beans Good for You?

Like other legumes, black beans are an excellent plant-based source of protein and fiber. They're also loaded with vitamins, minerals and antioxidants, and are linked to reductions in chronic disease risk.

Is Quinoa Healthy?

Quinoa is one of the few plant-based proteins that is a complete protein. It's also high in fiber and provides a healthy dose of manganese, folate, zinc, iron, phosphorus, magnesium and vitamin B1. Quinoa has also been linked with a reduction in chronic inflammation and disease, and may help regulate blood sugar. And since it's gluten-free, it's suitable for those who need to avoid gluten.

Tips from the Test Kitchen

What’s the Best Way to Cook Quinoa?

You can easily cook quinoa on the stovetop, in the rice cooker and in the Instant Pot. Make a batch the day before and reserve the rest for other quinoa recipes.

How Do I Store Cut Avocado?

Use ¼ of an avocado for the bowl and store the rest. To store the remaining avocado, leave it in the skin and keep the pit intact if you can. The skin and the pit block oxygen from reaching the flesh, limiting how much is exposed and will inevitably turn brown. To help preserve the rest of it, place plastic wrap directly on the flesh so there's no chance of air getting to it and store it in the fridge. It should stay green for at least two days.

What Other Types of Salsa Can I Use?

We use pico de gallo for the recipe, but feel free to use other types of salsa. Try Copycat Chipotle Corn Salsa, Roasted Tomatillo Salsa, Air-Fryer Roasted Pepper-Tomato Salsa, Cucumber Salsa or Tomato-Zucchini Salsa.

Frequently Asked Questions

Can I Make Black Bean-Quinoa Bowl Ahead?

Yes, you can! To make ahead, assemble the bowl up to 1 day in advance, with dressing on the side. To prevent the avocado from browning, toss it with some lime juice after dicing.

Additional reporting by Carrie Myers and Jan Valdez

Ingredients

  • ¾ cup canned black beans, rinsed

  • cup cooked quinoa

  • ¼ cup hummus

  • 1 tablespoon lime juice

  • ¼ medium avocado, diced

  • 3 tablespoons pico de gallo

  • 2 tablespoons chopped fresh cilantro

Directions

  1. Combine beans and quinoa in a bowl. Stir hummus and lime juice together in a small bowl; thin with water to desired consistency. Drizzle the hummus dressing over the beans and quinoa. Top with avocado, pico de gallo and cilantro.

    Black Bean-Quinoa Bowl
Originally appeared: EatingWell.com, October 2017

Nutrition Facts (per serving)

500 Calories
16g Fat
74g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size about 2 cups
Calories 500
% Daily Value *
Total Carbohydrate 74g 27%
Dietary Fiber 20g 70%
Total Sugars 11g
Protein 20g 41%
Total Fat 16g 21%
Saturated Fat 2g 12%
Vitamin A 391IU 8%
Vitamin C 16mg 18%
Folate 238mcg 60%
Sodium 612mg 27%
Calcium 114mg 9%
Iron 7mg 36%
Magnesium 139mg 33%
Potassium 1086mg 23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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