Recipe: Tex-Mex Quinoa Salad (2024)

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Kelli Foster

Kelli FosterSenior Contributing Food Editor

Kelli is a Senior Contributing Food Editor for Kitchn. She's a graduate of the French Culinary Institute and author of the cookbooks, Plant-Based Buddha Bowls, The Probiotic Kitchen, Buddha Bowls, and Everyday Freekeh Meals. She lives in New Jersey.

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updated Jan 29, 2020

summer

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Recipe: Tex-Mex Quinoa Salad (1)

Mixed with quinoa, beans, and vibrant fresh veggies, and topped with a zippy chili-lime vinaigrette, this is a potluck salad that everyone can eat.

Serves6 to 8

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Recipe: Tex-Mex Quinoa Salad (2)

You’re going to want to keep this salad firmly planted in your summer meal plan rotation and at the ready for all of your picnics and potlucks. It is what I consider a multi-purpose, do-it-all salad — one that everyone can eat. It gets its bulk from protein-rich pantry staples like quinoa and beans, and picks up freshness, crunch, and color from a medley of veggies before it’s tied together with a zippy chile-lime dressing. You can count on it to hold its own as the main course or a side that pairs with all your summer favorites.

Cool the Quinoa in a Single Layer

There’s a special trick I always use when making quinoa that will be used for room-temperature or chilled salads. As soon as the grains are finished cooking, I spread them in a single layer on a large baking sheet, then pop it in the fridge to cool. Yes, it’s one more dish to add to the pile, but I’d only recommend it if it’s totally worth it. And in this case, it is worth it! This step helps the quinoa cool faster, but more importantly it allows each grain to keep its toothsome, chewy texture. In return, you get a crowd-pleasing salad with textured grains that have distinct pop and chewy bite.

Learn more: Cooking Grains for Your Lunch Salad? Don’t Forget This Final Step.

Fresh Salads for Your Next Party, Potluck, or Backyard BBQ

This summer go beyond the classics and wow the crowd at every potluck with an impressive party-worthy salad. This week we’re sharing five recipes to give you plenty of fresh salad inspiration. Easy enough to pull together any day of the week, these salads go big to serve the whole crowd, and each one has a fun twist to make it stand out among a sea of sides.

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Mixed with quinoa, beans, and vibrant fresh veggies, and topped with a zippy chili-lime vinaigrette, this is a potluck salad that everyone can eat.

Serves 6 to 8

Nutritional Info

Ingredients

For the salad:

  • 1 1/2 cups

    quinoa, rinsed under cold water

  • 2 3/4 cups

    water

  • 1/2 teaspoon

    kosher salt

  • 1 (15-ounce) can

    black beans, drained and rinsed

  • 1 cup

    fresh or thawed frozen corn kernels

  • 1/2

    small red onion, small dice

  • 1

    medium red bell pepper, cored, seeded, and diced

  • 1

    medium yellow bell pepper, cored, seeded, and diced

  • 2

    medium avocados, diced

  • 1/2 cup

    coarsely chopped fresh cilantro, divided

For the dressing:

  • 1/2 cup

    olive oil

  • 1/3 cup

    freshly squeezed lime juice (from 2 to 3 limes)

  • 1 teaspoon

    ground cumin

  • 1/2 teaspoon

    chili powder

  • 1/2 teaspoon

    kosher salt

  • Pinch cayenne pepper

Instructions

  1. Cook the quinoa. Place the quinoa, water, and salt in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer until the quinoa is tender and all the liquid is absorbed, about 15 minutes. Transfer the quinoa to a rimmed baking sheet, spread into an even layer, and refrigerate until cooled completely, 10 to 15 minutes.

  2. Make the dressing. Place all the ingredients in a large bowl and whisk until emulsified and combined.

  3. Assemble the salad. Add the cooled quinoa, black beans, corn, onion, bell peppers, avocados, and all but 2 tablespoons of the cilantro to the dressing. Toss to combine. Garnish with the reserved 2 tablespoons cilantro. Serve at room temperature or chilled.

Recipe Notes

Make ahead: The dressing can be made up to 2 days in advance and stored in a covered container in the refrigerator. The quinoa can be cooked up to 1 day in advance, then cooled and stored in a covered container in the refrigerator.

Storage: Leftovers can be stored in a covered container in the refrigerator for up to 3 days.

Filed in:

beans

Canned Goods

Dairy-Free

dinner

easy

Gluten-Free

Recipe: Tex-Mex Quinoa Salad (2024)

FAQs

Is quinoa salad good for cholesterol? ›

Quinoa is an excellent source of dietary fiber, which plays a significant role in managing cholesterol levels. Foods high in fiber, like quinoa, bind to bad cholesterol in your small intestine and reduce its absorption into the bloodstream.

What makes quinoa better? ›

Unlike most plant-based foods, quinoa is a complete protein, which means it contains all of the essential amino acids. Amino acids are the building blocks of the proteins that make up your muscles, bones, skin, and blood.

Do they eat quinoa in Mexico? ›

As a stuffing for chiles rellenos, quinoa imparts a pleasant, nutty flavor that allows the taste of more highly spiced foods such as chorizo come through, and can also be used in a vegetarian version with beans and cheese. An offering of quinoa tortitas, topped with cheese and salsa, is another vegetarian option.

How do you make quinoa not boring? ›

Serving suggestions: I love to stir a drizzle of olive oil and clove of garlic into warm quinoa for extra flavor. Other options include chopped fresh spinach or arugula, or massaged kale. Fresh herbs and/or dried spices are nice, as well as grated or crumbled cheese, sun-dried tomatoes, pitted and sliced olives, etc.

Can I eat quinoa salad everyday? ›

A study by the Harvard Public School of Health stated that eating a bowl of quinoa daily may reduce the chances of early death risk from cancer, heart disease, respiratory ailments, diabetes, and other chronic diseases by 17%.

Is quinoa anti-inflammatory? ›

With its mild nutty flavor, this edible seed packs a powerful nutrition punch, containing anywhere from 17-27 grams of fiber and 8 grams of protein per cup cooked. Quinoa is also considered to be a whole grain, gluten free and contains anti-inflammatory properties.

What happens to your body when you eat quinoa everyday? ›

People susceptible to heart attack, cardiovascular disease and stroke can benefit from eating more quinoa to help manage their cholesterol levels. The fiber content found in quinoa may help reduce LDL cholesterol levels. Additionally, quinoa's ample omega-3 fatty acids may have a significant positive impact.

Is there any downside to quinoa? ›

Allergy to other foods used as grains: Quinoa may cause an allergic reaction in people who are sensitive to foods used as grains, such as buckwheat, wheat, and rice. If you have allergies to grains, be sure to check with your healthcare provider before using quinoa.

What does quinoa do to your gut? ›

Studies suggest quinoa may improve gut health by enhancing the diversity of beneficial gut bacteria and reducing the inflammatory symptoms of conditions like colitis. Acting as a prebiotic, quinoa supplies the fuel for beneficial gut bacteria, allowing them to thrive.

Which country eats the most quinoa? ›

Consumption By Country

The countries with the highest volumes of quinoa consumption in 2018 were Bolivia (40K tonnes), Peru (34K tonnes) and the U.S. (29K tonnes), with a combined 71% share of global consumption.

What ethnicity eats quinoa? ›

Quinoa Is An Ancient Food

It's been at the forefront in these regions for 5,000 years. It was a staple for the Incas and is still a prominent food source for their indigenous descendants, the Quechua and Aymara people. It was a sacred crop to the Incas who called it the mother of all grains or chisaya mama.

Where does the US get its quinoa? ›

Quinoa has been cultivated in the United States, primarily in the high elevation San Luis Valley of Colorado where it was introduced in 1983. In this high-altitude desert valley, maximum summer temperatures rarely exceed 30 °C (86 °F) and night temperatures are about 7 °C (45 °F).

What can you add to quinoa to make it taste better? ›

What can I add to quinoa after it's cooked? In addition to more of the spices, salt and pepper, or squeeze of citrus, fresh herbs such as cilantro, basil, and mint work beautifully with this spiced quinoa.

What happens if you don't soak quinoa? ›

Do you need to soak quinoa before cooking it? In short, no, you don't need to soak quinoa. However, doing so is said to remove phytic acid, which may make it easier for people to digest quinoa. If you just want to remove the bitter flavor from quinoa, rinse it under cold water for about a minute.

What kind of salad is good for high cholesterol? ›

Add a handful of berries, such as strawberries, raspberries, tomatoes or mangos to your salad. Squeeze in the juice of a lemon, lime, or other favorite fruit. Add flavorful vegetables to your salad, such as chopped scallions, garlic, or onions.

Is quinoa better than rice for cholesterol? ›

Unlike rice, quinoa fibers help to lower cholesterol and control blood sugar levels. Unlike rice, quinoa reduces your blood fat levels after a meal called triglycerides. Quinoa has a higher amount of all essential amino acids.

How much quinoa to lower cholesterol? ›

Quinoa is a good choice for people who have high blood lipids (cholesterol and triglycerides). One study found that eating 50 grams (1.7 oz) daily for 6 weeks lowered total cholesterol, triglycerides and LDL cholesterol ( 14 ).

What grain is best for lowering cholesterol? ›

Pick the Best Carbs

Beans and whole grains such as brown rice, quinoa, and whole wheat have more fiber and don't spike your blood sugar. They will lower cholesterol and make you feel full longer.

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