Black Bean–Quinoa Bowl

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This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it with pico de gallo, fresh cilantro and avocado, plus an easy hummus dressing to drizzle on top.

Prep Time:
10 mins
Total Time:
10 mins
Servings:
1
Yield:
2 cups
  • If you enjoy taco salads, this tasty riff on that doesn’t involve the calories from a fried bowl.
  • Superfood quinoa provides nine essential amino acids, fiber and omega-3 fatty acids, and it's gluten-free.
  • You can swap the black beans for pinto beans or chickpeas or replace the quinoa with any grain.

This Black Bean-Quinoa Bowl is perfect for any time you want a break from meat but still want plenty of protein. Quinoa forms the plant protein-rich base that is adorned with hearty fiber-rich black beans and spicy pico de gallo. Hummus and avocado add creaminess and heart-healthy fats, while a sprinkle of cilantro tops this bowl with a fresh finishing touch. Keep reading for our expert tips, including what ingredient substitutions you can make.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • We chose to include black beans in this recipe, but feel free to substitute them with pinto beans or chickpeas. Additionally, you can replace quinoa with cauliflower rice, brown rice, couscous or any other grain you prefer.
  • If you're not a fan of cilantro, try parsley instead. If the mildly spicy pico de gallo is too hot for your taste, opt for salsa verde, and if it's not spicy enough, go for a hot sauce of your choice (see FAQs).
  • If you have time, it's easy to make hummus with a basic recipe, and instead of canned beans, you can always make a fresh batch with dried beans in an Instant Pot.
  • If you have leftover sheet pan veggies from a previous meal, you can add them to the bowl and any toppings, including corn, tomatoes, shredded cabbage or grated cheese.

Nutrition Notes

  • Quinoa is one of the few plant-based sources of complete protein, meaning that it contains all nine essential amino acids. Quinoa also provides fiber and omega-3s, making it a powerhouse grain. As if that weren't enough, quinoa is also gluten-free, making it suitable for those with gluten sensitivities.
  • Black beans are loaded with antioxidants, fiber and plant protein. Eating more beans has been linked with a healthy heart and gut and reduced risk of cancer and neurodegenerative diseases, like Alzheimer's and Parkinson's diseases.
  • Hummus is made with lots of heart-healthy ingredients, including chickpeas, tahini, olive oil and garlic. Like the other ingredients in this bowl, hummus also adds fiber to help fill you up and keep you satisfied.
  • Avocado is a high-fat fruit, but the fat is great for your heart and brain. Avocado also provides plant protein and is exceptionally rich in fiber. All in all, this bowl rocks the antioxidants, plant protein, fiber and healthy fats.
Overhead view of bowls of ingredients for Black Bean-Quinoa Bowl recipe spread out on a marble counter

Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco

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Ingredients

Original recipe (1X) yields 1 servings

  • ¾ cup canned black beans, rinsed

  • cup cooked quinoa

  • ¼ cup hummus

  • 1 tablespoon lime juice

  • ¼ medium avocado, diced

  • 3 tablespoons pico de gallo

  • 2 tablespoons chopped fresh cilantro

Directions

  1. Combine ¾ cup beans and ⅔ cup quinoa in a bowl. Stir ¼ cup hummus and 1 tablespoon lime juice together in a small bowl; thin with water to desired consistency. Drizzle the hummus dressing over the beans and quinoa. Top with avocado, 3 tablespoons pico de gallo and 2 tablespoons cilantro.

    Overhead view of a white bowl of Black Bean-Quinoa Bowl recipe on a reddish brown tile tabletop

    Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco

To make ahead

Assemble the bowl up to 1 day in advance with dressing on the side. To prevent the avocado from browning, toss it with some lime juice after dicing.

Frequently Asked Questions

  • What's the best way to cook quinoa?

    You can easily cook quinoa on the stovetop, in the rice cooker and in the Instant Pot. Make a batch the day before and reserve the rest for other quinoa recipes.

  • How do I store cut avocado?

    Use ¼ of an avocado for the bowl and store the rest. To store the remaining avocado, leave it in the skin and keep the pit intact if you can. The skin and the pit block oxygen from reaching the flesh, limiting how much is exposed and will inevitably turn brown. To help preserve the rest of it, place plastic wrap directly on the flesh so there's no chance of air getting to it and store it in the fridge. It should stay green for at least 2 days.

  • What other types of salsa can I use?
  • How should I store leftovers?

    Leftovers should be stored in an airtight container in the refrigerator, where they should last about 4 to 5 days. If possible, we'd keep the dressing separate in its own airtight container.

  • What should I serve with Black Bean-Quinoa Bowl?

    We would serve the bowl with warm cornbread, sourdough rolls or a basket of tortilla chips. Alternatively, smash some of the chips and add them right to the bowl for a little crunch.

EatingWell.com, October 2017

Nutrition Facts (per serving)

500 Calories
16g Fat
74g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size about 2 cups
Calories 500
% Daily Value *
Total Carbohydrate 74g 27%
Dietary Fiber 20g 70%
Total Sugars 11g
Protein 20g 41%
Total Fat 16g 21%
Saturated Fat 2g 12%
Vitamin A 391IU 8%
Vitamin C 16mg 18%
Folate 238mcg 60%
Sodium 612mg 27%
Calcium 114mg 9%
Iron 7mg 36%
Magnesium 139mg 33%
Potassium 1086mg 23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.,
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
Jan Valdez,

Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.