🌱 Quinoa Black Bean Salad

By Dr. Sirisha Potluri

Ingredients

2 cups cooked quinoa (fluffy – see tips below) 1 can organic BPA-free black beans (rinsed & drained) 1 cup cherry tomatoes, halved 1 medium red onion, finely chopped 1 cup fresh cilantro, chopped 1 ripe avocado, diced ¼ cup walnuts, chopped 2 tbsp pumpkin seeds (pepitas), lightly toasted Juice of 2 fresh lemons (or limes for a twist)

Optional: freshly ground black pepper, chili flakes for a kick

Instructions

Cook quinoa fluffy: Rinse quinoa thoroughly in a fine mesh strainer to remove bitterness (saponins). Use a 1:2 ratio (1 cup quinoa : 2 cups water). Bring water to a boil, add quinoa, lower to simmer, cover, and cook for 15 minutes. Remove from heat, keep covered for 5 minutes, then fluff gently with a fork. In a large bowl, combine black beans, cherry tomatoes, onion, cilantro, walnuts, and pumpkin seeds. Add the cooled quinoa and toss gently. Squeeze fresh lemon juice over the salad, mix lightly. Just before serving, fold in diced avocado to keep it fresh and creamy.

🌟 Health Benefits of Ingredients

Quinoa: Complete plant protein, rich in fiber, magnesium, and iron; supports muscle repair and steady blood sugar. Black beans: High in protein, fiber, folate, and antioxidants; help stabilize blood sugar and promote gut health. Cherry tomatoes: Packed with vitamin C, lycopene (antioxidant for heart and skin health), and hydration. Red onion: Contains quercetin, an antioxidant that supports heart health and reduces inflammation. Cilantro: Detoxifying herb rich in vitamin K and antioxidants; may help support blood sugar balance. Walnuts: Rich in omega-3 fatty acids for brain and heart health; anti-inflammatory benefits. Pumpkin seeds: Excellent source of magnesium, zinc, and healthy fats; support immunity and bone strength. Avocado: Provides monounsaturated healthy fats, potassium (more than bananas), and fiber; good for heart health. Lemon juice: Boosts vitamin C, aids iron absorption, supports digestion, and adds refreshing flavor.

👉 This salad makes a complete protein-rich, fiber-packed, antioxidant-loaded meal — perfect for lunch, dinner, or meal prep