This simple Protein Packed Three Bean Quinoa Salad is ideal for meal prep lunches or a hearty potluck aspect dish! This recipe makes use of three several types of beans, plus any veggies you’ve got available. The flavour will get higher as all the pieces marinates collectively and might be loved with chips or crackers, if desired.
We’ve had a reasonably delicate summer season to this point, however this week appears hotter than standard, so time to replenish on some simple and refreshing vegetarian meal prep lunches! This Three Bean Quinoa Salad is filled with tons of protein, veggies and taste. Put together on a Sunday and luxuriate in for lunch all week lengthy, or share with mates at an finish of summer season potluck.
Why You’ll Love This Wholesome Vegetarian Meal Prep Lunch Recipe!
- Nice for meal prep – Though this quinoa salad might be served as a aspect dish, I initially created the recipe for meal prep lunches. The beans, quinoa and veggies all keep nicely within the fridge for 4-5 days and the dressing simply tastes higher and higher!
- Filled with protein – Every serving has about 20 grams of protein. The protein comes largely from the quinoa, beans and feta cheese. Be at liberty so as to add further protein, like tofu or rooster.
- Straightforward to customise – You should utilize no matter form of beans you’ve got in your cupboard, in addition to (most) any veggies you’ve got available. The veggies might be uncooked or cooked, and the extra the higher!
Three Bean Quinoa Salad Recipe Elements
- Dressing – The dressing will get blended collectively within the backside of the massive salad bowl and solely requires just a few components that you could be have already got available. You’ll need: further virgin olive oil, purple wine vinegar, lemon juice, garlic, dijon mustard, maple syrup, dried oregano, salt and pepper.
- Quinoa – I like utilizing quinoa in salads as a result of it’s nutrient dense and straightforward to arrange. You possibly can additionally use rice, or one other grain of alternative.
- Beans – I’m calling this a 3 bean salad as a result of I used a mixture of black beans, kidney beans and garbanzo beans. You should utilize any form of beans you want.
- Recent Greens – I used a combination of inexperienced and yellow bell peppers, in addition to tomatoes, cucumber and purple onion.
- Different Veggies – I additionally added roasted purple peppers, capers and pickled jalapeno. You possibly can as an alternative use recent purple pepper and jalapeno when you desire.
- Recent Herbs – Most any form of recent herbs will likely be nice on this recipe! I used a combination of parsley and inexperienced onions.
- Feta Cheese – I added some large chunks of feta cheese, however you need to use any form of cheese you want. Vegan feta cheese can be used. Feta provides creaminess, in addition to a tangy and salty taste.
How To Make Protein Packed Three Bean Quinoa Salad
- Cook dinner quinoa based on bundle instructions. As soon as achieved cooking, let quinoa sit, with lid on, for no less than 10 minutes, earlier than fluffing with a fork. Put aside till prepared to make use of.
- To an additional massive mixing bowl, add all of the dressing components and whisk till mixed. It’s also possible to combine dressing individually after which pour over desired quantity on the finish. Subsequent, pour within the cooked quinoa and the entire beans.
- Add within the diced inexperienced and yellow bell pepper, cucumber, roasted purple peppers, tomato, purple onion, inexperienced onions, pickled jalapeno and capers.
- Combine nicely till all components are absolutely mixed. Subsequent, add within the feta cheese and gently combine in. Season with further salt and pepper, as wanted. Serve salad instantly or chill within the fridge till able to serve. Garnish with pepitas, when you like.
- If making this salad for meal prep, you possibly can lay out your containers and put equal quantities of quinoa salad into every one. Or, you retailer salad in a big container and pack about 1 1/2 cups every morning for lunch.
Recipe Regularly Requested Questions
- This recipe is already gluten free.
- To make this recipe vegan, use a vegan feta cheese substitute or omit the feta cheese.
- What number of servings does this quinoa salad recipe make? If serving as a complete meal, it makes about 4-6 servings. If serving as a aspect dish, it can make about 10-12 servings.
- How lengthy do leftovers final? If saved in an hermetic container within the fridge, leftovers ought to final about 4-5 days.
- Can completely different beans be used? Sure, any form of beans can be utilized.
Have a query I didn’t reply? Ask me within the remark part beneath and I’ll get again to you ASAP!
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Protein Packed Bean and Quinoa Salad
Whole Time: 45 minutes
Yield: 4-6 1x
Food plan: Vegetarian
Description
This simple Protein Packed Three Bean Quinoa Salad is ideal for meal prep lunches or a hearty potluck aspect dish! This recipe makes use of three several types of beans, plus any veggies you’ve got available. The flavour will get higher as all the pieces marinates collectively and might be loved with chips or crackers, if desired.
- 1 cup dried quinoa
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can garbanzo beans, rinsed and drained
- 1 (15 oz) can purple kidney beans, rinsed and drained
- 1 small inexperienced bell pepper, diced
- 1 small yellow bell pepper, diced
- 1 cup diced roasted purple bell peppers, or uncooked
- 1 cup diced cucumber
- 1 cup sliced cherry tomatoes
- 1/2 cup diced purple onion
- 1/2 cup thinly sliced inexperienced onion
- 8 oz crumbled feta cheese
- 1/4 cup chopped capers
- 1/4 cup chopped pickled jalapenos, or recent
Dressing
- 1/3 cup further virgin olive oil
- 1/4 cup purple wine vinegar
- 3 tablespoons recent lemon juice
- 1 1/2 teaspoons dijon mustard
- 1 teaspoon pure maple syrup, or honey
- 1 teaspoon dried orgeano
- 1–2 cloves garlic, minced
- 1/3 cup chopped recent parsley
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Directions
- Cook dinner quinoa based on bundle instructions. As soon as achieved cooking, let quinoa sit, with lid on, for no less than 10 minutes, earlier than fluffing with a fork. Put aside till prepared to make use of.
- To an additional massive mixing bowl, add all of the dressing components and whisk till mixed. It’s also possible to combine dressing individually after which pour over desired quantity on the finish. Subsequent, pour within the cooked quinoa and the entire beans.
- Add within the diced inexperienced and yellow bell pepper, cucumber, roasted purple peppers, tomato, purple onion, inexperienced onions, pickled jalapeno and capers.
- Combine nicely till all components are absolutely mixed. Subsequent, add within the feta cheese and gently combine in. Season with further salt and pepper, as wanted. Serve salad instantly or chill within the fridge till able to serve. Garnish with pepitas, when you like.
- If making this salad for meal prep, you possibly can lay out your containers and put equal quantities of quinoa salad into every one. Or, you retailer salad in a big container and pack about 1 1/2 cups every morning for lunch.
Notes
How I cook dinner my quinoa: Rinse quinoa nicely underneath chilly water, shake off all extra water and add to a small saucepan. Cowl with two cups of water and put the lid on. Flip the warmth onto medium and permit the water to return to a simmer. Instantly, flip all the way down to the bottom warmth setting and let quinoa cook dinner till liquid has been absorbed, 15-20 minutes. Flip the warmth off and let sit for no less than 10 minutes.
- Prep Time: 20 minutes
- Cook dinner Time: 25 minutes
- Class: Lunch, Vegetarian
- Methodology: Stovetop
- Delicacies: American
