Quinoa Salad

Table of Contents

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If you’re looking for a colorful plant-based lunch that’s satisfying enough to actually feel like a meal, this quinoa salad is a great one to add to your rotation. It combines quinoa, black beans, edamame, crisp vegetables, corn, creamy avocado, and a fresh lime-cilantro dressing for a meal that’s full of flavor, texture, and nourishing whole foods.

We encourage women over 50 to look beyond simply eating “healthy foods” and think about how those foods come together on the plate. A satisfying meal needs balance. In this salad, edamame and black beans provide plant protein and fiber, quinoa provides a quality whole-food carbohydrate, bell pepper and cucumber add plenty of colorful vegetable volume, and a smaller amount of avocado and olive oil provides healthy fat. With approximately 21 grams of protein and 16 grams of fiber per serving, there’s a lot more happening here than your typical side salad.

And don’t underestimate the importance of flavor. The combination of fresh lime, cilantro, garlic, red onion, creamy avocado, and slightly sweet corn makes this the kind of healthy meal you’ll actually look forward to eating. I firmly believe that matters. If we’re building eating habits we want to maintain for life, our food needs to taste good.

This quinoa salad is also perfect for meal prep. Prepare the quinoa, beans, edamame, vegetables, and dressing ahead of time and keep them in the refrigerator for an easy lunch. Add the avocado closer to serving so it stays fresh. It’s one more way to make the healthy choice easier before hunger hits and you’re searching the kitchen for something to eat.

Healthy eating after 50 doesn’t have to mean eating less and less or following another restrictive diet. It’s about learning how to combine protein, fiber, healthy fats, vegetables, and quality carbohydrates into meals that nourish you, satisfy you, and fit naturally into your life.

Ingredients:

For the Salad:

3/4 cup quinoa, rinsed
2 cups water or vegetable broth
1 can (15 oz) black beans, drained and rinsed
1/2 cup corn kernels (fresh, frozen, or canned)
2 cups shelled edamame, cooked
1 red bell pepper, diced
1 medium cucumber, diced
1/2 ripe avocado, diced
1/2 red onion, finely chopped

For the Lime-Cilantro Dressing:

1/3 cup fresh lime juice (about 2-3 limes)
1 tablespoons olive oil
2 tablespoons chopped fresh cilantro
1 clove garlic, minced
1 teaspoon honey or maple syrup (optional)
Salt and pepper to taste

Directions:

In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff the quinoa with a fork and let it cool to room temperature.
In a small bowl, whisk together the lime juice, olive oil, chopped cilantro, minced garlic, honey or maple syrup (if using), and a pinch of salt and pepper. Set aside.
In a large mixing bowl, combine the cooked quinoa, black beans, corn, edamame, bell pepper, cucumber, diced avocado, and finely chopped red onion.
Pour the lime-cilantro dressing over the salad ingredients. Gently toss to combine, ensuring that the dressing is evenly distributed.
Refrigerate the quinoa salad for at least 30 minutes before serving. This allows the flavors to meld together.
Serve the quinoa salad chilled. It’s great on its own as a light meal, or you can pair it with grilled chicken, fish, or tofu for a heartier option. Enjoy the fresh and vibrant flavors!