Black Bean Quinoa Bowl

¾ c. canned black beans, rinsed

⅔ c. cooked quinoa

¼ c. hummus

1 T.lime juice

¼ medium avocado, diced

3 T. pico de gallo

2 T. chopped fresh cilantro

Combine beans and quinoa in a bowl and set aside. In  small bowl, stir together hummus and lime juice together; thin with water to desired consistency. Drizzle the hummus dressing over the beans and quinoa. Top with avocado, pico de gallo and 2 cilantro.

Serves 1.

Adapted from Eating Well.com.

Chicken-Quinoa Bowl with Strawberries & Pecans

 2 T. balsamic vinegar

2 t. pure maple syrup

1 t. Dijon mustard

1 clove garlic, grated

½ t. kosher salt

⅛ t. ground pepper

⅓ c. extra-virgin olive oil

4 c. torn romaine lettuce

2 c. cooked quinoa, cooled

2 c. shredded or chopped cooked chicken

8 large strawberries, quartered

½ small watermelon radish or 4 small red radishes, thinly sliced

¼ c. crumbled goat cheese

¼ c. chopped pecans, toasted

Whisk vinegar, maple syrup, mustard, garlic, salt, and pepper in a small bowl. Whisk in oil in a slow, steady stream until emulsified.

Divide lettuce, quinoa, chicken, strawberries, radish, goat cheese and pecans evenly among 4 bowls. Drizzle with the dressing.

Serves 4.

Adapted from Eating Well.com.

Spinach Salad with Quinoa, Chicken, & Fresh Berries

3 c. fresh baby spinach or mixed greens

1 c. cooked quinoa

⅔ c. chopped cooked chicken breast

½ c. fresh blueberries and/or sliced fresh strawberries

2 T. crumbled feta cheese

2 T. sliced almonds, toasted

2 T. extra-virgin olive oil

1 T. white wine vinegar

¼ t. Dijon mustard

½ t. honey

½ t. kosher salt

Place spinach, quinoa, and chicken in a bowl or in 2 (1-qt.) airtight containers. Top each salad with berries, cheese and almonds. Cover and chill until ready to serve.

Just before serving, whisk together oil, vinegar, mustard, honey and salt in a small bowl. Divide dressing evenly between the salads and toss to coat; serve immediately. 

Makes 2 servings.

Adapted from EatingWell.com.

Chickpea & Quinoa Grain Bowl

1 c. cooked quinoa

⅓ c. canned chickpeas, rinsed and drained

½ c. cucumber slices

½ c. cherry tomatoes, halved

¼ avocado, diced

3 T. hummus

1 T. finely chopped roasted red pepper

1 T. lemon juice

1 T. water, plus more if desired

1 t. chopped fresh parsley (optional)

Pinch of salt

Pinch of ground pepper

Arrange quinoa, chickpeas, cucumbers, tomatoes and avocado in a wide bowl.

Stir together hummus, roasted red pepper, lemon juice and water in a separate bowl. Add more water to reach desired consistency for dressing. Add parsley, salt and pepper; stir to combine. Serve with the grain bowl.

Makes 1 serving.

Adapted from Eating Well.com.

Quinoa Garden Salad

2 c. water

1 c. quinoa, well-rinsed

1 red bell pepper, chopped

1 green bell pepper, chopped

1/2 yellow bell pepper, chopped

2 tomatoes, chopped

1 bunch green onions, chopped

1 14-oz. can chickpeas, drained and rinsed

1/2 c. chopped fresh parsley

1/4 c. chopped fresh mint

1/2 c. fresh lemon juice

1 T. soy sauce

Tabasco sauce

Freshly ground black pepper

Make sure the quinoa is rinsed well before cooking or it will be very bitter.

Put quinoa in a saucepan with the water. Bring to boil, reduce heat, cover, and cook for 15 minutes, until water is absorbed. Remove from heat and set aside to cool.

Meanwhile, combine the bell peppers, tomatoes, green onions, chickpeas, parsley, and mint in a large bowl. Add the cooked quinoa and mix well. Add the lemon juice, soy sauce, and several dashes of Tabasco sauce; toss well to coat. Add black pepper to taste. Cover and refrigerate at least 2 hours before serving.

Serves 6-8.

Adapted from Forks over Knives, p. 110.   

Fiesta Quinoa Salad

1 c. red or tri-color quinoa, rinsed well

1-2/3 c. reduced-sodium vegetable or chicken broth

5 T. fresh lime juice

1 T. extra-virgin olive oil

1/4 t. kosher salt

Freshly ground black pepper

1/2 medium red onion, chopped

Pickled jalapeno slices, diced small, to taste

1 c. fresh or frozen corn, cooked

3/4 c. canned black beans, rinsed and drained

2 small vine tomatoes, seeded and diced

1/4 c. chopped fresh cilantro

Diced avocado (optional) 

In a medium pot over high heat, combine quinoa and broth and bring to a boil. Reduce heat to medium-low, cover, and cook until the broth is completely absorbed, 20-24 minutes. When done, fluff with a fork. Set aside to cool.

In a large mixing bowl, combine lime juice, oil, salt, and black pepper to taste. Mix in the cooked quinoa, onion, jalapeno slices, corn, black beans, tomatoes, and cilantro. Divide among 4 containers or bowls. 

Serves 4.

Adapted from Skinnytaste Meal Prep, p. 89. 

Wild West Taco Salad

1 c. dry quinoa, rinsed and drained

6 corn tortillas

1 15-oz. can black beans, rinsed and drained

2 c. frozen roasted corn kernels, thawed

16 oz. fresh pico de gallo

2 medium avocados, peeled, seeded, and chopped

2 T. lime juice

1/4 to 1/2 c. chopped fresh cilantro

Chili powder, to taste

Sea salt to taste

Lime wedges

In a medium saucepan, combine quinoa and 2 c. water. Bring to boiling; stir and reduce heat. Cover and simmer 15 minutes or until water is absorbed and quinoa is tender. Remove from heat and uncover.

In a large bowl, combine black beans, corn, pico de gallo, avocados, and lime juice; mix well. 

Stir cilantro into cooled quinoa. Spoon bean mixture and quinoa into bowls. Sprinkle lightly with chili powder and salt. Serve with lime wedges to squeeze over and tortillas as a side.

Makes 9 cups.

Adapted from forksoverknives.com.

Southwest Kale Salad with Datil Honey Dressing

For dressing:

1/3 c. red wine vinegar

1/4 c. olive oil (optional)

2 T. Dijon or whole grain mustard

1 T. Datil Sting Honey

1-2 t. adobo seasoning

For salad:

8 c. fresh kale, chopped

2 c. cooked quinoa

1 c. roasted or fresh corn

1 c. chopped tomatoes

1/4 c. chopped red onion (for less bite, marinate onion in apple cider vinegar for at least 10 minutes)

1/4 c. toasted pumpkin seeds  

1/2 avocado, peeled and cubed

Sea salt, pepper, and garlic powder to taste

To make dressing, add all ingredients to a small jar and shake to combine.

To make salad, layer kale, quinoa, corn, tomatoes, and onion in a large bowl. Top with pumpkin seeds and avocado. Season with salt, pepper, and garlic powder. Serve dressing on the side, or pour over and toss to combine.

Serves 6.

Adapted from Edible Northeast Florida magazine, Nov./Dec. 2021, p. 18.

Middle Eastern-ish Quinoa Salad

1/2 c. quinoa

1-1/4 c. water

1/4 t. ground cumin 

1/4 t. turmeric

1-2 medium tomatoes, finely chopped tomatoes

1 medium cucumber, seeded and finely chopped

1 medium red bell pepper, seeded and finely chopped

1 T. finely chopped fresh basil

Juice of 1 lemon

Salt and pepper to taste

Rinse the quinoa in cold water and drain. Bring water to a boil in a medium saucepan over high heat. Add the quinoa, cumin, and turmeric, and bring to a boil over medium-high heat. Reduce heat to low, cover, and cook for 10-15 min. or until all the water is absorbed, stirring occasionally. Remove the pan from the heat, fluff quinoa with a fork, and allow it to cool for 5 min.

While the quinoa cools, combine the tomato, cucumber, red pepper, basil, and lemon juice in a medium bowl. Stir in the cooled quinoa and season with salt and pepper.

Serves 4.

Adapted from Forks Over Knives: The Cookbook, p. 62. 

Quinoa-Arugula Salad

1-1/2 c. quinoa

3 c. water

Zest and juice of 2 oranges

Zest and juice of 1 lime

1/4 c. brown rice vinegar

4 c. arugula

1 small red onion, peeled and thinly sliced

1 red bell pepper, seeded and cut into 1/2" pieces

2 T. pine nuts, toasted if desired

Salt and pepper to taste

Rinse the quinoa under cold water and drain. Bring 3 c. water to boil in a pot. Add the quinoa and bring the pot back to a boil over high heat. Reduce the heat to medium, cover, and cook for 15-20 min. or until quinoa is tender. Drain any excess water, spread the quinoa on a baking sheet, and refrigerate until cool.

While the quinoa cools, combine the orange juice and zest, lime juice and zest, brown rice vinegar, arugula, onion, red pepper, pine nuts, and salt and pepper in a large bowl. Add the cooled quinoa and chill for 1 hour before serving.

Serves 4.

Adapted from Forks Over Knives: The Cookbook, p. 61. 

Turkey Chili with Quinoa

2 lb. lean ground turkey 

2 T. olive oil

2-4 jalapeno peppers

2 large poblano peppers

1 48-oz. container reduced-sodium chicken broth

2 15-oz. cans Great Northern beans, drained and rinsed

1 15-oz. cans navy beans, drained and rinsed

1 12-oz. bottle of beer

1 c. uncooked quinoa

2 medium yellow onions, diced

5 garlic cloves, minced

3 t. kosher salt

3 t. ground cumin

2 t. dried oregano

Cilantro "Pesto"

Toppings: shredded cheddar cheese, sour cream, lime wedges, sliced avocado, diced red bell peppers, cilantro

Cook turkey in hot oil in a large skillet over high heat, stirring often, 10 minutes or until meat crumbles. Transfer to a 6-qt. slow cooker.

Chop peppers, removing the seeds and membranes. Add to slow cooker. Stir in broth, beans, beer, quinoa, onions, garlic, salt, cumin, and oregano. Cover and cook on LOW for 5-7 hours or until chili thickens. 

Serve with Cilantro "Pesto" and desired toppings.

Serves 8-10. 

Adapted from a Southern Living magazine recipe.

Sweet Potato, Black Bean & Quinoa Chili

2 medium sweet potatoes, peeled and diced
3 c. cooked black beans (2 15-oz. cans, drained and rinsed)
1/2 c. uncooked quinoa, rinsed in cool water
2 c. water or vegetable broth
2 14-oz. cans diced tomatoes
1 medium red onion, chopped
1-2 seeded minced jalapeno chiles
4 garlic cloves, minced
1 T. ground cumin
1-3 T. chili powder
1 T. unsweetened cocoa
1/2 t. ground cinnamon
1 medium green bell pepper, chopped
Salt and black pepper, to taste

Optional fresh toppings:
1/2 - 3/4 c. fresh cilantro
1/2 c. green onions, chopped
Avocado slices
1 c. sour cream or plain Greek yogurt
Pepper Jack cheese, shredded
Crushed tortilla chips

Options:
Increase vegetables by adding 1 large carrot, peeled and chopped; 2 celery stalks, chopped; 1 medium zucchini, chopped; 1 15-oz. can red kidney beans, drained and rinsed; and/or 1 15-oz can tomato sauce.
Add a chopped red bell pepper instead of green pepper.
Use half red beans and half black beans.

Grease the interior of a 6-qt. slow cooker with nonstick cooking spray.

Combine the sweet potatoes, black beans, quinoa, water or broth, diced tomatoes, red onion, jalapenos, garlic, cumin, chili powder, cocoa, and cinnamon in the prepared crock and mix well. Cover and cook on LOW for 5-6 hours or on HIGH for 2-3 hours.

Stir in green pepper 10-15 minutes before cooking time ends. Season to taste with salt and pepper.

Serve in bowls with toppings, if desired.

Serves 4-5.

Leftovers will freeze for up to 3 months.

Adapted from Stock the Crock, p. 32. 

Mole-Spiced Black Bean & Quinoa Bowl

4 c. cauliflower florets (from a 2-lb. head)
1-1/2 t. ground cumin
6 T. olive oil, divided
1-1/4 t. kosher salt, divided
1-1/2 c. quinoa
1 15-oz. can black beans, drained and rinsed
6 T. jarred red mole sauce
2 T. red wine vinegar
1 T. honey
4 c. baby arugula (about 2 oz.)
1/2 c. cotija cheese or queso fresco, crumbled (about 2 oz.)
1/4 c. roasted pepitas
Lime wedges, for serving

Preheat oven to 450 degrees. Toss cauliflower, cumin, 2 T. oil, and 1 t. salt together and spread on a baking sheet into an even layer. Roast until cauliflower is tender and caramelized, 15-17 minutes, stirring halfway through.

Meanwhile, combine 2 c. water, quinoa, and remaining 1/4 t. salt in a medium saucepan with a lid over high heat; bring to a boil. Stir and reduce heat to medium. Cover and cook until quinoa has absorbed most of the water, 12-14 minutes. Let stand for 5 minutes. Fluff with a fork and transfer to a large bowl; stir in black beans.

Make dressing: whisk mole, vinegar, honey, and remaining 1/4 c. oil in a small bowl. Transfer half of dressing to the quinoa mixture; add arugula and toss gently.

Serve cauliflower over quinoa, topped with cheese and pepitas. Drizzle with remaining dressing and serve with lime wedges.

Serves 4.

Adapted from Real Simple magazine, Dec. 2019, p. 137.

Colorful Quinoa Salad

1/2 red onion, chopped
2 T. freshly squeezed lemon juice
2 T. apple cider vinegar
1/8 t. salt
12 oz. frozen shelled edamame
1-1/4 c. frozen corn
1-1/2 c. cooked and cooled quinoa
1 red bell pepper, chopped
1/2 t. chili powder
1/2 t. dried thyme
1/4 t. freshly ground black pepper

Place the onion in a small bowl and add the lemon juice, cider vinegar, and salt. Mix well and set aside to marinate for 5-10 minutes (when finished, reserve marinade).

In a medium saucepan, combine the edamame and corn with 1/2 c. water. Bring to a boil and cool for 4 minutes. Drain in a strainer and run cold water over the vegetables to cool them rapidly.

In a large salad bowl, combine the cooked quinoa, marinated onions with lemon juice and vinegar, edamame and corn, bell pepper, chili powder, thyme, and pepper. Toss gently to mix. Adjust seasonings to taste.

Serves 8.

Adapted from The Vegan Starter Kit, p. 116.

Seasonal Grain Salads

5-1/2 c. vegetable broth
3 c. quinoa, bulgur, and/or millet
Dressing and toppings as below

In a 3-4 qt. saucepan combine vegetable broth and grains. Bring to boiling; reduce heat and cook, covered, 15 minutes or until liquid is absorbed.

Prepare dressing while grains are cooking.

When grains are ready, divide cooked grains between 6 bowls. Add desired toppings and top with dressing.

Winter:
Dressing: 1/3 c. lemon juice; 1/3 c. olive oil; 1 clove garlic, minced; 1/4 t. salt; 1/4 t. black pepper
Toppings: 4 c. torn fresh chicories, such as escarole, radicchio, and/or endive; 3 c. chopped celery; 2 c. chopped cauliflower; 1/2 c. halved pitted Kalamata olives; 1/3 c. thinly sliced dried apricots

Spring:
Dressing: 1/2 c. olive oil; 1 t. lime zest; 1/4 c. lime juice; 1/2 t. salt; 1/4 t. black pepper
Toppings: 2 carrots, cut into thin ribbons; 1 c. snap peas, halved diagonally; 1 c. sliced English cucumber; 1/2 c. thinly sliced radishes; 1/4 c. chopped fresh mint; lime wedges

Summer:
Dressing: 1/2 c. olive oil; 1 t. lemon zest; 1/4 c. lemon juice; 1 T. snipped fresh oregano; 1/2 t. salt; 1/4 t. black pepper
Toppings: 4 c. fresh baby spinach leaves; 2 c. blackberries; 1 fennel bulb, halved, trimmed, and thinly sliced; 1 bunch green onions, sliced; 1 c. halved cherry tomatoes; 1 c. coarsely chopped pistachio nuts; 4 oz. goat cheese, crumbled

Fall:
Dressing: 1/2 c. olive oil; 1/4 c. cider vinegar; 2 T. maple syrup; 1/2 t. salt; 1/4 t. black pepper
Toppings: 4 c. fresh baby kale; 2-1/2 c. roasted cubed butternut squash; 2 c. slices roasted beets; 4 oz. crumbled blue cheese; 1/4 c. chopped fresh parsley

Serves 6.

Adapted from Fast & Fresh, p. 74. 

Apple Nut Quinoa Salad

1 c. uncooked quinoa
2 c. water or apple juice
1/4 c. lemon juice
2 T. honey, Bragg's amino acids, or white wine vinegar
3 T. olive oil
3/4 t. sea salt
1 c. apples, chopped (Granny Smith, Gala, Fuji, or Golden Delicious)
1/3 c. raisins, regular or golden
1/2 c. almonds or pecans
3/4 c. celery, chopped fine
1/3 c. parsley
1/3 c. green onion
1/2 t. cinnamon

Cook quinoa with water or apple juice by bringing to a boil. Stir, cover, and turn down to medium heat. Cook 15-20 minutes. Set aside and cool.

Mix lemon juice, honey, vinegar or aminos with oil and sea salt.

Add apples, raisins, nuts, celery, parsley, green onion, and cinnamon to lemon juice mixture and blend well. Add quinoa and mix very well. Serve room temperature or chilled.

Serves 8.

Adapted from Eat Conscious and Be Merry!, p. 107.

Quinoa with Lemon & Fresh Herbs

2 c. low-sodium vegetable stock
1 c. quinoa, rinsed well
2 T. extra-virgin olive oil
2 T. lemon juice
1/2 c. finely chopped fresh basil
2 T. flat-leaf parsley, chopped
1/2 t. fresh thyme leaves
1 t. lemon zest
Freshly ground black pepper

In a medium saucepan, add the vegetable stock and quinoa and bring to a boil over medium-high heat. Reduce heat to simmer, cover, and cook until all the liquid is absorbed, about 12-15 minutes.

In a small bowl, whisk together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest.

Drizzle the dressing over the quinoa and toss until the ingredients are well combined. Season with pepper before serving.

Note: This basic recipe can be enhanced by using different colors of quinoa, adding unsalted nuts, finely chopped dried fruit, or diced apple. Can also omit the herbs and add instead 1/2 t. of cumin, cinnamon, or coriander. 

Serves 4.

From DASH Diet for Dummies, p. 270.

Black Bean & Quinoa Enchilada Casserole

Nonstick cooking spray
1 15-oz. can black beans
2 c. frozen corn kernels, thawed
2 10-oz. cans Rotel diced tomatoes and green chilis
2 15-oz. cans mild enchilada sauce (divided)
1-1/4 c. uncooked quinoa
1 c. water
1/2 t. salt
1/4 t. freshly ground black pepper
4 oz. cream cheese with chives and onion
1-1/2 c. shredded Tex-Mex cheese blend
Chopped fresh cilantro
Diced avocado
Diced red onion
Sour cream

Coat slow cooker with cooking spray. Add black beans, corn, Rotel diced tomatoes, 1 can of the enchilada sauce, quinoa, water, salt, and pepper. Stir in cream cheese. Top with remaining can of enchilada sauce and cheese.

Cover and cook on HIGH for 4 hours or LOW for 6 hours. Top with cilantro, avocado, onion, and sour cream before serving.

Serves 8.

Adapted from Family Circle magazine, Jan. 2017, p. 80.  

Mushroom-Spinach Soup

6 T. unsalted butter or extra­ virgin olive oil, divided
1-1/4 lbs. mixed mushrooms (such as cremini, oyster, chanterelles and shiitake), chopped, divided
1/2 lb. shallots, finely diced, divided
1 T. tomato paste (or mustard)
2 t. chopped fresh thyme leaves
1-1/2 t. ground cumin
1 t. ground coriander
3/4 t. ground cinnamon
Pinch of ground allspice
2-1/2 t. kosher salt or more to taste
1 t. black pepper
5 oz. baby spinach
Fresh lime juice, to taste
1/3 c. cooked quinoa (optional)
Plain yogurt, for serving (optional)

Heat 3 T. butter or oil in a large pot over medium­-high heat. Add half the mushrooms and half the shallots; cook, stirring occasionally, until most of the liquid has evaporated and the mushrooms are well browned, 10 to 12 minutes. Transfer mushrooms to a bowl and repeat with remaining butter, mushrooms and shallots.

Return all mushrooms to the pot and stir in tomato paste, thyme, cumin, coriander, cinnamon and allspice; cook until fragrant, about 1 minute.

Stir in 5 cups water, the salt and the black pepper. Bring mixture to a simmer over medium heat and cook gently for 20 minutes. Stir in baby spinach and let cook until just wilted, 1 to 2 minutes.

Using an immersion blender or food processor, coarsely purée soup. Mix in lime juice. Thin with water, as needed. Taste and adjust seasoning, if necessary. Serve with dollops of yogurt if you'd like.

Serves 6.

Adapted from NYT Cooking.

Quinoa Salad with Tomato & Basil

1-1/2 c. quinoa, rinsed
3 c. water
Juice of 1 lemon
1 c. small grape or cherry tomatoes, halved
4 oz. crumbled goat cheese
1 c. shelled edamame beans
1/4 c. diced red onion
3 T. thinly sliced fresh basil leaves
1/2 t. salt
1/2 t. freshly ground black pepper

Combine the quinoa and water in a 3-4 qt. pot. Bring to a boil; then reduce heat to low and cook until the grains are translucent, about 15 minutes. Fluff with a fork and cook 5 minutes, then pour into a large bowl.

Add lemon juice, tomatoes, cheese, edamame, onion, basil, salt, and pepper. Toss to combine. Taste and adjust seasonings as desired. Serve at room temperature.

6 servings.

Adapted from Yankee magazine, May/June 2016, p. 52.