Pin It A vibrant, nourishing salad featuring fluffy quinoa, protein-rich black beans, and an array of colorful vegetables tossed in a zesty poppy seed dressing—perfect for light, cozy dinners or cheerful lunch bowls.
I love making this salad for quick meals during busy weekdays because it is simple yet satisfying.
Ingredients
- Quinoa and Legumes: 1 cup quinoa, rinsed; 2 cups water; 1 can (15 oz/425 g) black beans, drained and rinsed
- Vegetables: 1 cup cherry tomatoes, halved; 1 cup yellow bell pepper, diced; 1 cup cucumber, diced; 1/2 cup red onion, finely diced; 1 cup baby spinach, roughly chopped; 1/4 cup fresh cilantro or parsley, chopped
- Dressing: 1/3 cup extra-virgin olive oil; 3 tbsp freshly squeezed lemon juice; 1 tbsp honey or maple syrup; 1 tbsp apple cider vinegar; 1 tsp Dijon mustard; 1 tbsp poppy seeds; 1/2 tsp sea salt; 1/4 tsp black pepper
- Optional Toppings: 1/4 cup feta cheese, crumbled (omit for vegan); 1 ripe avocado, sliced
Instructions
- Cook Quinoa:
- In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 12–15 minutes, until water is absorbed and quinoa is fluffy. Remove from heat, fluff with a fork, and let cool slightly.
- Prepare Salad:
- In a large bowl, combine cooked quinoa, black beans, cherry tomatoes, yellow bell pepper, cucumber, red onion, spinach, and cilantro or parsley.
- Make Dressing:
- In a small bowl or jar, whisk together olive oil, lemon juice, honey (or maple syrup), apple cider vinegar, Dijon mustard, poppy seeds, salt, and pepper until well combined.
- Dress Salad:
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning if needed.
- Add Toppings:
- Top with feta and avocado if using. Serve immediately or chill for 30 minutes for flavors to meld.
Pin It This salad is always a hit at family lunches and perfect for sharing at picnics or potlucks.
Required Tools
Medium saucepan, large mixing bowl, small bowl or jar for dressing, knife and cutting board, whisk or fork.
Allergen Information
Contains dairy (feta cheese, optional); contains mustard; gluten-free but check labels on canned beans and condiments; may contain honey, use maple syrup for vegan.
Nutritional Information
Calories: 320; Total Fat: 12 g; Carbohydrates: 44 g; Protein: 10 g (per serving without feta or avocado)
Pin It 
This bright salad is both refreshing and satisfying, perfect for any day of the week.
Recipe Questions & Answers
- → How do you cook quinoa for this salad?
Rinse quinoa well, then simmer in water for 12–15 minutes until water is absorbed and grains are fluffy. Let it cool before mixing.
- → Can I substitute black beans with other legumes?
Yes, chickpeas or kidney beans work well as alternatives, offering similar texture and protein content.
- → What does the poppy seed dressing taste like?
It’s tangy and slightly sweet with bright lemon and honey notes balanced by the nuttiness of poppy seeds and Dijon mustard.
- → Is it possible to make this dish vegan?
Absolutely—replace honey with maple syrup and omit the feta cheese for a vegan-friendly version.
- → How can I store leftovers?
Keep the salad refrigerated in an airtight container for up to 3 days; dressing may intensify flavors over time.
- → What toppings complement this salad best?
Fresh avocado slices add creaminess, while crumbled feta offers a salty tang if dairy isn’t avoided.