Create a Delicious and Budget-Friendly Quinoa, Bean, and Veggie Salad

Introduction to Our Budget-Friendly Salad

For this salad, we are ditching the bed of lettuce and bringing together a medley of delicious, nutrient-packed vegetables and beans (many of which you may already have in your pantry or fridge!) to complement the key ingredient: quinoa, a protein and fiber powerhouse that is the shining star of this recipe. With almost 30 grams of protein, 23 grams of fiber per serving, and just $3.05 per salad, you can enjoy this satisfying, flavorful salad knowing it can be good for your tastebuds, digestive system, and wallet (recipe costed out using Walmart© prices).

Key Ingredients for a Nutritious Salad

This salad features quinoa, beans, and a variety of vegetables, creating a nutrient-dense meal that’s both affordable and delicious.

Step-by-Step Preparation Tips

• Finely chop your vegetables: Bite-sized vegetables just seem to be more appealing and satisfying when mixed together in one big bowl! I find that no matter the salad I’m making at home, it’s easier to enjoy chunky vegetables and vegetables with big, bold flavors (hello onions!) when they are chopped into itty bitty pieces.

• Roast your chickpeas for an extra crunch: If you aren’t crazy about a regular chickpea texture, try roasting your chickpeas in the oven or airfryer. Drain and rinse the chickpeas and pat dry with a paper towel. Place chickpeas on a pan or in your airfryer, and toss in a chili-lime seasoning or sprinkle with paprika, chili powder, and cumin. Air-fry or bake for 20-25 minutes at 400°F or until crunchy.

Customizing Your Quinoa, Bean, and Veggie Salad

Make it your own by adding your own favorite vegetables to this quinoa-bean-veggie salad. Some great additions could be green chiles, finely diced roma tomatoes, or even persian cucumbers to bring some freshness to the mix. The great thing about salads is that you get to choose which vegetables to add, making it a salad you will actually eat.

If your goal is to increase your vegetable intake, this is the perfect salad for you. Packed with vegetables and beans that are full of nutrients and fiber, mixed with the citrusy tang of the chili-lime dressing, this salad is bound to become a work-lunch sensation or a regular on the dinner rotation. 

Share Your Salad Creations!

We’d love to see how you make this recipe your own. Share your customized quinoa, bean, and veggie salad creations in the comments below and don’t forget to include your photos!

Recipe Credit

Salad recipe adapted from @emily.eats.things on Instagram.

Quinoa, Bean, and Veggie Salad

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Servings: 4 Prep: 30 minsCook: 15 minsTotal: 45 mins

Ingredients

Salad

2 ¼ cups cooked quinoa (¾ cups uncooked)

1 can of each: black beans, chickpeas, kidney beans, and whole kernel corn

1 finely chopped zucchini

1 finely chopped bell pepper

½ finely chopped red onion

1 finely chopped jalapeno

1 bunch cilantro (about ½ cup, optional)

3 oz feta cheese

1 avocado (for topping)

Dressing

⅓ cup extra virgin olive oil

Juice of 1-2 limes

1 tablespoon chili powder

1 teaspoon of each: cumin, paprika, salt, and pepper

Instructions

1

Cook quinoa according to package directions. Set aside in a large bowl.

2

Drain and rinse all beans and whole kernel corn. Add to quinoa in the large bowl.

3

Finely chop your zucchini, bell pepper, onion, jalapeno, and cilantro. Add to quinoa and bean mixture.

4

Cube feta (or use crumbled feta) and add to quinoa salad.

5

Combine dressing ingredients in a separate container (I like to use a mason jar) and whisk or mix together.

6

Divide the salad mixture into 3 separate servings and drizzle ⅓ of the dressing onto each salad and mix well. Top with a third of an avocado and your protein of choice if desired, and enjoy with tortilla chips, or enjoy by itself.

Nutrition Facts

Per serving

Calories
648

Fat
30.0g

Carbs
80.0g

Protein
27.0g

Fiber
23.0g

Sodium
1326.0mg

Sugars
15.5g

Sat. Fat
5.0g