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Black Bean & Quinoa Mason Jar Salad
15 min prep time
15 min cook time
4servings
How to Make Black Bean & Quinoa Mason Jar Salad
This salad is a fresh, low-fat, Mediterranean-style, vegetarian, and vegan recipe that can be a make-ahead meal. Packed with plant-based protein, fiber, and veggies, and layered with a zesty lime-cilantro vinaigrette, it’s perfect for grab-and-go lunches that help with managing blood glucose (blood sugar). With no added sugars and high fiber carbs that will digest more slowly, it’s a smart, satisfying option for people with diabetes.
15 min prep time
15 min cook time
4servings
1 jar
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Step-By-Step Instructions:
-
Rinse quinoa under cold water. Combine with 2 cups of water in a pot and bring to a boil. Reduce heat, cover, and simmer until water is absorbed, about 15 minutes. Let cool.
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In a small bowl or jar, whisk together the lime juice, olive oil, Dijon mustard, garlic, cilantro, salt, and pepper.
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Assemble salads. In each large mason jar or tall container, in this order, combine:
- 2–3 Tbsp vinaigrette
- Sprinkle of red onion
- 1/2 cup black beans
- 1/2 cup cooked quinoa
- 1/4 cup each of tomato, cucumber, and bell pepper
- Small handful chopped spinach
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Screw on lids and refrigerate for up to 4 days. When ready to eat, shake well and pour into a bowl—or eat straight from the jar!
Nutrition facts
4 Servings
-
Serving Size
1 jar
- Amount per serving Calories 320
- % Daily value*
-
Total Fat
7g
9%
- Saturated Fat 0.5g 3%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 320mg 14%
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Total Carbohydrate
55g
20%
- Dietary Fiber 12g 43%
- Total Sugars 7g
- Added Sugars 0g 0%
- Protein 14g
- Potassium 960mg 20%
Ingredients
quinoa (dry)
1 cup
canned low sodium black beans (drained and rinsed)
1 1/2 cup
cherry tomatoes (halved)
1 1/2 cup
cucumber(s) (diced)
1 whole
orange bell pepper (chopped)
1 whole
baby spinach (chopped)
2 cup
red onion (finely chopped)
1/4 cup
cilantro (chopped)
1 tbsp
fresh lime juice
1/4 cup
olive oil
1 tbsp
Dijon Mustard
1 tsp
garlic (minced)
1 clove
salt
1/4 tsp
black pepper
1/8 tsp
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