Ingredients
2 cups cooked quinoa
1 (15 ounce) can pinto beans, rinsed and drained
1 (15 ounce) can kidney beans, rinsed and drained
1 (14 ounce) can corn
1 red onion, chopped
1 cup cooked brown rice
1 red bell pepper, chopped
¼ cup chopped fresh cilantro
Dressing:
¾ cup olive oil
⅓ cup red wine vinegar
1 tablespoon chili powder, or to taste
2 cloves garlic, mashed
½ teaspoon salt
½ teaspoon ground black pepper
¼ teaspoon cayenne pepper, or to taste
Instructions
Mix quinoa, pinto beans, kidney beans, corn, red onion, brown rice, red bell pepper, and cilantro together in a glass or plastic container with a lid.
Whisk olive oil, vinegar, chili powder, garlic, salt, black pepper, and cayenne pepper together in a bowl; pour over quinoa mixture and toss to coat. Cover bowl with a lid and refrigerate until flavors blend, at least 2 hours. Stir again before serving.
Key Points About Ingredients:
- Quinoa is a complete protein, containing all nine essential amino acids, making it an excellent base for a plant-based salad.
- Pinto and kidney beans together deliver a double dose of plant-based protein and soluble fiber, which supports heart health and digestion.
- Red bell pepper is exceptionally high in vitamin C, providing more per serving than many citrus fruits.
- Brown rice adds a chewy texture and nutty flavor while contributing additional complex carbohydrates and B vitamins.
- Fresh cilantro not only brightens the flavor profile but also contains antioxidants and may support digestion.
- Olive oil in the dressing provides heart-healthy monounsaturated fats that also help your body absorb fat-soluble vitamins from the vegetables.
Key Nutritional Insights:
- Each serving provides an impressive amount of plant-based protein from the combination of quinoa, two types of beans, and brown rice.
- The high fiber content from beans, quinoa, and brown rice supports healthy digestion and helps keep you feeling full longer.
- This salad is naturally cholesterol-free and low in saturated fat, making it a heart-healthy meal option.
- The chili powder and cayenne pepper contain capsaicin, which has been linked to anti-inflammatory and metabolism-boosting properties.
- Using red wine vinegar in the dressing adds flavor with virtually no calories, making this a nutrient-dense dish without excess energy.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat22 g72 g30.56%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat3 g
- Monounsaturated Fat15 g
- Cholesterol0 mg300 mg0%
- Sodium380 mg2300 mg16.52%
- Total Carbohydrate48 g275 g17.45%
- Dietary Fiber9 g28 g32.14%
- Total Sugars4 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein11 g50 g22%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium72 mg1300 mg5.54%
- Iron4 mg18 mg22.22%
- Potassium520 mg4700 mg11.06%
- Vitamin A650 mcg900 mcg72.22%
- Vitamin C (Ascorbic Acid)38 mg90 mg42.22%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
- Vitamin B2 (Riboflavin)0.1 mg1.3 mg7.69%
- Vitamin B3 (Niacin)2.1 mg16 mg13.13%
- Vitamin B6 (Pyridoxine)0.3 mg1.7 mg17.65%
- Folate110 mcg400 mcg27.5%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin3 mcg30 mcg10%
- Vitamin B5 (Pantothenic acid)0.6 mg5 mg12%
- Choline38 mg550 mg6.91%
- Phosphorus240 mg1250 mg19.2%
- Iodine2 mcg150 mcg1.33%
- Magnesium68 mg420 mg16.19%
- Zinc2 mg11 mg18.18%
- Selenium8 mcg55 mcg14.55%
- Copper0.3 mg0.9 mg33.33%
- Manganese1.4 mg2.3 mg60.87%
- Chromium3 mcg35 mcg8.57%
- Molybdenum48 mcg45 mcg106.67%
- Chloride90 mg2300 mg3.91%
