Are you considering transitioning to a vegan plant-based lifestyle? Has your doctor recommended you add more fruits and vegetables to your diet to improve your health? Or are you a plant-based vegan but looking for new healthy, easy-to-prepare, delicious recipes?
Regardless of your desire for dietary changes, taking the first step can be challenging when incorporating more whole foods into our diet, for some.
This article, “New to Vegan Cooking: Start With This Healthy Black Beans & Quinoa Salad,” aims to reduce or eliminate some of the stress of preparing and cooking a vegan plant-based dish by offering you a healthy, beginner-friendly, and delicious recipe that’s ready in less than 30 minutes.
The simple ingredients are probably in your kitchen or easily found at your local grocery store or farmers market. The preparation and cooking instructions are straightforward.
Key Ingredients Nutritional Benefits
Before diving into the recipe, let’s review the nutritional benefits of two key ingredients, black beans and Quinoa. This information will help you understand how nutrients in both ingredients can contribute to your health.
Black Beans
Protein is a significant concern when transitioning to a vegan, plant-based diet. One common question asked when considering a vegan plant-based lifestyle, how will I get adequate protein without eating meat and dairy?
Black beans are just one of the many plant-based foods that contain protein. One cup of cooked dry black beans contains over 15 grams of protein. Black beans also include the following nutrients:
- High in Fiber-Studies show individuals with type 2 diabetes who consume a high-fiber diet may have an improved insulin level.
- Rich in Antioxidants-Studies also show that cooked dry black beans are rich in Antioxidants. When consumed regularly, antioxidants can reduce the risk of heart disease, some cancers, and type 2 diabetes.
- Weight Management-Black beans eaten regularly may reduce weight or waistline.
To reduce and eliminate flatulence (gas) or bloating from eating black beans, soak dry beans in water overnight or for a few hours, then thoroughly rinse them under cold running water. Soaking beans before cooking removes oligosaccharides (sugar) and sodium that cause gas and bloating.
Instant Pot-Black Beans Ready In a Flash:
Cooking dry black beans in an Instant Pot significantly reduces the cooking time and preserves the beans’ nutritional values. In most cases, black beans and other beans are ready in less than 25 minutes. There’s even a cook mode for beans.
What exactly is an Instant Pot?
The Instant Pot is an electronic multicooker kitchen appliance with many functions: a pressure cooker, rice cooker, steamer, saute’ pan, yogurt maker, and warmer. You can learn more about the Instant Pot by reading this great article on Good Housekeeping.
I’m a big fan of the Instant Pot. It has made my plant-based, vegan lifestyle journey so much easier; it’s a time saver when cooking dry beans and many other vegan plant-based dishes; it’s easy to use, versatile, and affordable.
You can find a variety of Instant Pots on Amazon at an affordable price.
Quinoa
Like black beans, Quinoa is another natural source of protein. It is also considered a superfood because it is packed with nutrients.
Listed below are just a few of the many Quinoa nutritional benefits:
- May Lower the risk of chronic diseases.
- Gluten Free-A gluten-free diet is highly recommended for people with Celiac Disease and gluten intolerance.
- May lower cholesterol level.
- High in vitamins and minerals.
- Potassium-Helps with muscles and nerves.
- Iron-Help boosts the immune system. Also aid in cognitive function.
- Magnesium-Helps with nerves and muscles.
Recipe Ingredients:
- 2 Cups of Cooked Quinoa (The cooking instructions are located on the back of the package)
- 1-1/2 Cups of Cooked Dry Black Beans
- 1 Cup of Frozen Yellow Corn, rinsed and drained
- 1 Cup of Diced Red and Orange Peppers
- 1/2 Cup of Jalapeno Peppers (Optional)
- 1 Cup of Diced Avocado
- 1/2 Cup of Diced Red Onion
- 1/2-1 Cup of Chopped Cilantro
- 1 Freshly Squeezed Lime Juice
- 1 Tablespoon of Cumins
- 1 Teaspoon of Chili Powder
- 1 Teaspoon of Cayenne Pepper (Optional)
- Black Pepper (Optional)
- Pinch of Salt (Optional)
Instructions:
- Put all the ingredients in a large mixing bowl, separating each into sections. Start with the Quinoa, followed by the black beans.
- Add seasoning.
- Squeeze fresh lime juice on top of the mixture.
- Using a mid-size fork and spoon, mix all ingredients thoroughly.
- Taste and add more seasoning and lime juice if desired.
Note: You can eat this dish immediately after preparation or cold.
How to Make Quinoa & Black Bean Salad Video
One Salad, Many Meals: Quinoa and Black Beans Salad
This single salad is so versatile you can serve it in many ways:
- As a side dish to your favorite vegan meal
- Added to tossed green salad
- Added to a veggie bowl
- Served with a side of citrus fruit
- Served with roasted sweet potatoes
- Served as a side to grilled vegetables
- This dish is a complete meal because of its many nutritional benefits.
This recipe is great for busy individuals and novice cooks among us.
Please share your thoughts on the recipe. We would love to hear from you by commenting below or emailing us by clicking here.
Join Our Community
We invite you to join our community of other like-minded black women over 50 and let’s empower each other to live our healthiest, most vibrant lives. Subscribe today and be part of a supportive community dedicated to making positive life changes together.
Related Articles
If you’re looking for other easy, simple, delicious vegan plant-based recipes, check out my previous articles:
- Simplify Dinner: Quick, Healthy, Vegan Butternut Squash & Black Bean Stew.
- Healthy Collard Green Recipe: How to Make Easy Vegan Collard Green Wraps.
Disclaimer
The content on this blog is for informational purposes only. It is not professional advice and should not replace consultation with a healthcare professional. RBL Wellness & Beauty LLC or I am not liable for any direct, indirect, incidental, consequential, or any other damages arising out of or connected in any way with the use of the information provided on this site, including recipes, advice, and tips.
Affiliate Disclosure
As an Amazon Associate, I earn from qualifying purchases. This blog contains affiliate links, meaning I may receive a small commission at no extra cost if you purchase through these links. This helps support the blog and allows me to continue to create content like this. Thank you for being so supportive!
#veganrecipes, #plantbasedrecipes, #blackwomenover50, #healthyblackwomen, #blackwomenwellness, #healthyfoods, #aginggracefully, #holistichealth, #LifeAfter50
