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Protein Quinoa Bowl with Black Beans, Corn, and Fresh Cilantro

Quinoa with black beans, corn, and cilantro is a colorful and nutritious meal, rich in fiber and plant-based protein. A perfect choice for a quick and healthy lunch with a touch of Mexico.

Prep time
13 min
Cook time
20 min
Total time
33 min
Servings
2

Recipe

Quinoa, uncooked
150 g
Soup, SWANSON, vegetable broth
350 ml
Beans, black, canned
240 g
Corn, sweet, yellow, canned, vacuum pack, no salt added
150 g
Shallots, bulb, peeled, root removed, raw
1 piece
Garlic, raw
2 clove
Oil, olive, extra virgin
1 tbsp
Spices, caraway seed
1 tsp
Avocados, raw, all commercial varieties
1 medium
Coriander (cilantro) leaves, raw
Lime juice, raw
2 tbsp
Spices, pepper, black
1 pinch
Salt, table, iodized

Per servingTotal
Calories:691.5 kcal1383 kcal
Protein:23.6 g47.1 g
Carbohydrates:98.9 g197.8 g
Fiber:21.3 g42.5 g
Water:406.8 ml813.6 ml
Fat:25 g50 g
Micronutrients
Sugar:6.7 g13.3 g
Saturated fat:3.4 g6.8 g
Cholesterol:0 mg0 mg
Sodium:804.8 mg1609.6 mg
Potassium:1367.7 mg2735.4 mg
Calcium:134.7 mg269.4 mg
Iron:6.9 mg13.7 mg
Magnesium:238.5 mg477 mg
Zinc:4.3 mg8.6 mg
Phosphorus:573.5 mg1147 mg
Vitamin C:20.3 mg40.5 mg
Vitamin A:34.3 µg68.6 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
Rinse the quinoa thoroughly under cold running water in a fine-mesh strainer to remove the saponins (bitterness), then drain it.
2
Heat the olive oil in a saucepan and sauté the finely chopped shallot until translucent. Add the chopped garlic, cumin, and cayenne pepper, and stir for 30 seconds until the spices become fragrant.
3
Add the quinoa to the saucepan and toast it together with the aromatics for 1 minute, then pour in the hot broth.
4
Once it comes to a boil, reduce the heat to minimum, cover the saucepan, and cook for 15 minutes, or until the quinoa has absorbed all the liquid and become fluffy.
5
Gently stir the black beans and corn into the cooked quinoa. Cover the saucepan again and let it rest for 5 minutes so that all the ingredients heat through evenly.
6
Before serving, add the lime juice and most of the chopped cilantro. Season with salt and pepper to taste.
7
Divide the dish into bowls. Top with avocado slices and sprinkle with the remaining cilantro. Serve with a lime wedge.

Nutritional benefits

Thanks to its high content of complete plant-based proteins and fiber, this meal supports stable blood sugar levels and long-lasting satiety.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.