Protein-Packed Quinoa Salad

This earthy, nutty flavored, grain-like seed makes a great rice substitute. It’s gluten-free, packed with protein, and delicious!

Life and Health tip:  Remember that grains in your salad still count as carbohydrate servings. To bulk up this meal, could add extra beans and serve with carrot sticks and fresh fruit.

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Quantity Unit Name Link Alternatives
1 cup uncooked quinoa
2 cups water or vegetable broth
1 (15 oz.) can black beans, drained and rinsed
cups sweet corn, frozen or fresh
cups tomatoes, diced
1 orange, yellow, or red bell pepper, diced
5 green onions, diced
½ cup fresh cilantro, chopped
2 tablespoons olive oil
1 teaspoon cumin
1 clove garlic, minced
¼ cup lime juice
¼ teaspoon salt (more to taste)
½ teaspoon chipotle chili powder (optional)


  1. Rinse quinoa thoroughly in a mesh strainer for 2 minutes.
  2. Add to pot with 2 cups water or broth and bring to a boil. Cover, reduce heat to low, and simmer for 20 minutes or until liquid has absorbed and quinoa is tender. Set quinoa aside or put into refrigerator to cool down.
  3. In a small bowl, add all dressing ingredients and whisk together to thoroughly combine.
  4. In a large bowl, add the cooked quinoa with all other salad ingredients.
  5. Pour dressing over the top and toss to combine.
  6. Chill for at least an hour for better flavor.

Prep Time: 20 minutes
Serving Size: 8 - 12 servings
Jonathan Ewald

“If man thinks about his physical or moral state he usually discovers that he is ill.” – Johann Wolfgang von Goethe

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