Looking for a delicious, nutritious, and easy-to-make meal prep recipe? Say hello to the Three Bean Salad With Quinoa! This vibrant salad is packed with protein, fiber, and a burst of fresh flavors that will keep you coming back for more. Perfect for those busy weekdays when you need a quick, healthy lunch or dinner, this salad is a meal prepper’s dream. Let’s dive into the ingredients, tools, and steps to create this delectable dish.
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Ingredients & Substitutions
Salad Ingredients
- Quinoa: A great source of protein and fiber, quinoa adds a lovely texture to the salad. If you don’t have quinoa, you can substitute it with brown rice or couscous.
- Black Beans: These provide a rich, earthy flavor. If you prefer, you can use pinto beans instead.
- Romano Beans: Romano beans are slightly nutty and creamy. White beans or kidney beans are good alternatives.
- Black Eyed Peas: These add a mild flavor and are very nutritious. Chickpeas can be used as a substitute.
- Whole Kernel Corn: Adds sweetness and crunch. You can use fresh or frozen corn if canned isn’t available.
Veggies
- Cherry Tomatoes: Sweet and juicy, they bring a burst of color. Regular tomatoes, diced, can also work.
- Mini Peppers: These add a sweet crunch. Bell peppers are a suitable alternative.
- Red Onion: Provides a sharp bite. If red onions are too strong for you, use green onions or shallots.
- Avocados: Optional, but they add a creamy richness. If you’re avoiding avocados, you can skip them or use a dollop of Greek yogurt when serving.
- Cilantro: Fresh and aromatic, cilantro gives a distinct flavor. If you’re not a fan, parsley is a good substitute.
Dressing
- Olive Oil: The base of the dressing. Any light oil like avocado oil can be used.
- White Vinegar: Adds acidity. Apple cider vinegar or lemon juice are good alternatives.
- Lime Juice: Freshly squeezed is best. Lemon juice can work if you don’t have limes.
- Maple Syrup: Adds sweetness. Honey or sugar can be substituted.
- Chili Powder: For a bit of heat. Paprika can be used if you want less spice.
- Garlic Powder: Adds depth. Fresh minced garlic is a stronger substitute.
- Salt and Black Pepper: To taste.
Helpful Tools
To make this recipe, you’ll need:
- A medium saucepan (for cooking quinoa)
- A blender or whisk (for the dressing)
- An extra-large bowl (for mixing the salad)
- Six large mason jars (for meal prepping)
- Measuring cups and spoons
- A sharp knife and cutting board
How to Make This Three Bean Salad With Quinoa Meal Prep Recipe
Cooking Quinoa
Start by cooking the quinoa according to the package instructions. Once cooked, allow it to cool completely. This will be the base layer of your salad.
Preparing the Dressing
Next, prepare the dressing. Blend together the olive oil, white vinegar, lime juice, maple syrup, chili powder, garlic powder, salt, and pepper until well combined. This dressing will add a zesty and slightly sweet flavor to your salad.
Mixing the Bean Salad
In an extra-large bowl, add the rinsed and drained black beans, romano beans, black-eyed peas, corn, and diced red onion. Pour the dressing over the mixture and toss everything together until well coated.
Assembling the Meal Prep Jars
Now it’s time to assemble your Three Bean Salad With Quinoa into jars. Evenly distribute the bean and corn salad mixture into the bottom of each of the six large mason jars. Next, add a layer of cooked quinoa, followed by the sliced mini peppers, diced cherry tomatoes, and fresh cilantro. If you’re including avocado, add it on top with a squeeze of lime juice to keep it fresh.
This recipe makes six servings, perfect for two people for a few days. Store the jars in the fridge, where they will last for about 4-5 days. Serve the salad by itself or with some tortilla chips for added crunch.
Tips & Tricks
- Layering: Always start with the heavier, wetter ingredients at the bottom of the jar to keep the salad fresh and crisp.
- Freshness: Add avocado and any other delicate ingredients just before serving to keep them from getting mushy.
- Spice Level: Adjust the chili powder to your taste. If you prefer a milder salad, use paprika instead.
- Batch Cooking: Double the recipe if you need more servings. This salad is great for a crowd!
- Serving Suggestions: This salad is delicious on its own, but it also pairs well with grilled chicken or fish for added protein.
FAQ:
Absolutely! Feel free to substitute any beans you like or have on hand. Chickpeas, pinto beans, and kidney beans are all great options.
This salad lasts about 4-5 days in the fridge when stored in airtight containers.
This salad is great on its own, but you can also serve it with tortilla chips, grilled vegan chicken, or plant based fish for a complete meal.
Mexican Inspired Three Bean Salad With Quinoa Meal Prep
Ingredients
Salad
- ½ cup dry quinoa
- 1 19oz can black beans
- 1 19oz can romano beans (sub white beans or kidney beans if desired)
- 1 19oz can black eyed peas
- 1 12oz can whole kernel corn
Veggies
- 15 cherry tomatoes, diced
- 6-8 mini peppers, sliced
- ½ small red onion, diced
- 2 ripe avocados, cubed (optional)
- ½ bunch cilantro, diced
Dressing
- ⅓ cup olive oil
- ⅓ cup white vinegar
- 1 lime, juiced (about 2 tbsp lime juice)
- ¼ cup maple syrup (sugar or honey as a substitute)
- 1 tbsp chili powder
- ¼ tsp garlic powder
- salt and black pepper to taste
Instructions
Quinoa
- Start by cooking the quinoa according to the package insturctions and allow to cool.
Bean Salad & Dressing
- Next, prepare the dressing by blending together olive oil, white vinegar, lime juice, maple syrup, chili powder, garlic powder, salt and pepper. Blend until well combined.
- In an extra large bowl, add the rinsed and drained beans, corn, and red onion, and all of the salad dressing. Toss to combine.
Assembling the Meal Prep Jars
- Next, prepare your salad jars by evenly distributing the ingredients between 6 large mason jars.
- Add the ingredients in this order: First: add the bean and corn salad to the bottom of each jar, next, add the cooked quinoa, then the peppers, cherry tomatoes, and finally the fresh cilantro.
- (Add avocado on top with a squeeze of lime juice or lemon juice to keep them fresh it desired.)
- This makes 6 servings total so this one is great for 2 people. It lasts about 4-5 days in the fridge.
- Serve by itself or with tortilla chips and enjoy!
Video
Notes
Nutrition
Conclusion: Three Bean Salad With Quinoa Meal Prep
The Mexican Inspired Three Bean Salad With Quinoa Meal Prep is a versatile, tasty, and nutritious option for meal prepping. It’s packed with protein, fiber, and fresh vegetables, making it a satisfying and healthy choice for any meal. Whether you’re looking for a quick lunch or a side dish for dinner, this salad is sure to become a staple in your meal rotation. Enjoy the vibrant flavors and the ease of preparation that comes with this delightful recipe!
I really enjoyed the mixture on this meal prep. I actually really like to dip chips just in the bean mix. Thanks for all these great meal prep ideas!
Thank you so much I’m so happy you enjoyed it! and SAME I love to eat tortilla chips with any bean salad as a dip!