Mediterranean Quinoa Black Bean & Corn Bowl
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
This hearty Mediterranean-inspired bowl is packed with protein, fiber, and fresh flavors. Nutty quinoa, black beans, and sweet corn form a satisfying base, while red bell pepper, red onion, and fresh herbs add brightness and crunch. A simple lime-cumin dressing ties the ingredients together, and optional add-ins like avocado, cherry tomatoes, or feta make it customizable and nutrient-rich. Perfect for a quick lunch, meal prep, or a light dinner, this bowl is vibrant, filling, and flavorful.
Ingredients
For the Salad:
1 cup quinoa, cooked according to package instructions
1 can black beans (15 oz), rinsed and drained
1 cup corn kernels (fresh, frozen, or canned)
1 red bell pepper, diced
1/4 red onion, finely chopped
2–3 tbsp fresh cilantro, chopped
Optional additions: cherry tomatoes, scallions, avocado, spinach, sun-dried tomatoes, feta
For the Dressing:
3 tbsp extra-virgin olive oil
2 tbsp lime juice (or lemon juice)
1/2 tsp ground cumin
Salt and black pepper, to taste
Optional: lime zest, 1 garlic clove minced, 1 tsp honey or maple syrup, 1 tsp red wine vinegar
Instructions
Cook Quinoa:
Rinse 1 cup quinoa under cold water. Cook according to package instructions (usually 1 cup quinoa to 2 cups water, bring to boil, then simmer for 15 minutes until water is absorbed). Fluff with a fork and let cool slightly.
Prepare Dressing:
In a small bowl or jar, whisk together olive oil, lime juice, ground cumin, salt, and pepper. Add optional ingredients like minced garlic, honey, lime zest, or red wine vinegar for extra flavor.
Combine Salad Ingredients:
In a large bowl, combine cooked quinoa, black beans, corn, red bell pepper, red onion, and cilantro. Add any optional additions you like, such as diced avocado, cherry tomatoes, or feta.
Dress the Salad:
Pour the dressing over the quinoa mixture and toss gently to combine. Adjust seasoning with salt and pepper as needed.
Serve:
Serve the bowl warm, at room temperature, or chilled. It makes a great main dish or side. For meal prep, store in airtight containers in the fridge for up to 3–4 days.
Tips
Rinse Quinoa:
Always rinse quinoa before cooking to remove its natural bitter coating (saponin) for a milder taste.
Cook Quinoa in Broth:
Use vegetable or chicken broth instead of water for extra flavor.
Corn Options:
Fresh, frozen, or canned corn all work. If using frozen, thaw and drain first; if canned, drain and rinse.
Toss Gently:
Toss the salad gently when adding dressing, especially if using avocado, to prevent mashing.
Make Ahead:
This bowl keeps well in the fridge for 3–4 days. Add avocado just before serving to avoid browning.
Flavor Boost:
Toast cumin seeds or lightly char the corn for added depth of flavor.
Variations
Add Protein:
Include grilled chicken, shrimp, or roasted chickpeas for a more filling bowl.
Cheese Options:
Crumbled feta or goat cheese adds creaminess and a Mediterranean touch.
Veggie Boost:
Include roasted zucchini, bell peppers, or cherry tomatoes for extra color and nutrition.
Spice Kick:
Add a pinch of smoked paprika, chili flakes, or a dash of harissa for subtle heat.
Grain Swap:
Replace quinoa with farro, couscous, or brown rice if desired.
Herb Variations:
Mix in fresh parsley, mint, or basil for different flavor profiles.
Q&A
Q: Can I make this bowl ahead of time?
A: Yes. Cook the quinoa and prep the vegetables in advance. Combine with the dressing just before serving or store components separately for meal prep.
Q: Can I use frozen or canned vegetables?
A: Yes. Frozen corn should be thawed and drained, and canned corn or beans should be rinsed to reduce sodium. Fresh vegetables are ideal for crunch.
Q: Can I make this vegan?
A: Absolutely. Omit feta or any cheese to keep the bowl fully plant-based.
Q: How can I add more protein?
A: Grilled chicken, shrimp, or roasted chickpeas are great additions for a more filling meal.
Q: Can I adjust the dressing?
A: Yes. Increase lime juice for tanginess, add honey or maple syrup for sweetness, or include garlic or red wine vinegar for extra depth.
Nutrition
(per serving, assuming 4 servings)
Calories: ~330 kcal
Protein: 10 g
Carbohydrates: 45 g
Fat: 13 g
Saturated Fat: 2 g
Cholesterol: 0 mg (omit cheese for vegan version)
Sodium: 210 mg (varies with canned ingredients and added salt)
Fiber: 9 g
Sugar: 4 g
Note: Nutrition varies depending on optional ingredients such as avocado, feta, or extra dressing.
Conclusion
The Mediterranean Quinoa Black Bean & Corn Bowl is a vibrant, nutrient-packed dish that’s both satisfying and easy to prepare. With protein-rich quinoa, fiber-filled black beans, sweet corn, fresh vegetables, and a zesty lime-cumin dressing, it’s perfect for lunch, dinner, or meal prep. It’s naturally gluten-free, vegetarian (or vegan if feta is omitted), and highly customizable with additional herbs, veggies, or proteins. This bowl combines freshness, flavor, and texture in every bite, making it a wholesome and delicious Mediterranean-inspired meal.