Three Bean Quinoa Salad

Vegan-Three-Bean-Quinoa-Salad Last August, I briefly discussed the devastating breakup of my college girl group. Just to recap, we’d all been happily living within spitting distance of each other in NYC for two years, and then everything fell apart when Annabel moved to Boston, and Meg Starr decided to leave us for Stanford. UGH.

Needless to say, the separation has been very unpleasant. Starr is regularly late to respond to group text queries because of the time difference, and Annabel’s FOMOs have really gotten out of control. Birthdays have been missed, Google hangouts have replaced real hangouts, and don’t even get me started on the lack of Sex and The City Nights this year.

It’s been a rough 9 months.

Luckily, Starr got an internship in NYC this summer, meaning that four of us are now back inside a comfortable ten-block bubble. Annabel is currently the only one disrupting the sister-friend dynamic by remaining in Boston, which is hilariously ironic since she suffers from the greatest exclusion anxiety of anyone in the group. I can’t technically be mad at Annabel for her inconvenient location, so I continue to blame her boyfriend for going to business school in a different city when there are plenty of fabulous SUNYs in the NYC area. (Harvard is overrated. Thanks for ruining our lives, Matt Perelman.)

Vegan-Three-Bean-Quinoa-Salad-2 However, Annabel did make the trip down this past weekend for a little group reunionizing at Lara’s house on Long Island, and it was glorious. Not to get gross and sappy on you, but being together is always a wonderful reminder of how lucky I am to have such amazing friends. Talk about #blessed. 

Like most girlfriends, we have tons in common (namely being the smartest, funniest, prettiest girls we know), but what makes us such a good group is that each of us contributes a different type of expertise…

Having trouble getting dressed? Annabel is our resident fashion consultant extraordinaire.

Need business advice/talking points for cocktail parties with scary finance people? Starr’s got our backs with that MBA knowledge.

Think you’re dying? Lara can tell you definitively. She’s a nurse.

To be honest, I’m not really sure precisely what Daphne does, but it’s something with “products” and computers, so she’s our go-to for anything tech related.

I keep the group savvy on the food front, so we’ve pretty much got all our bases covered in terms of being healthy, well-dressed titans of business and technology with epic domestic skills. Booyah.

Ain’t nobody fresher than my muthaf*ckin clique.

Vegan-Three-Bean-Quinoa-Salad-3 That said, in order for the group to operate at the highest level, we all have to be on our game as contributors, and apparently I’ve been falling down on the job lately as domestic guide. I found out this weekend that my girls have not been on board with my most recent blog creations, as they do not cater to their day-to-day needs. After noting their appreciation for my creativity (we’re all about supporting each other), they made it very clear that they “cannot live on Jello shots and stuffed sliders,” before bombarding me with a laundry list of demands for this week’s posts. 

As you can imagine, I was rather stressed yesterday morning when I set out to create a recipe that satisfied the group’s requests. It had to be a simple, healthy, “non-potato” side dish that could also double as a weeknight meal. There couldn’t be too many ingredients or any sort of cheese involved (Annabel has a weird hatred of cheese that constantly makes me question our friendship), and it would be great if there were multiple ways to adapt it. Yes, ma’ams.

I’m really hoping this Three Bean Quinoa Salad fits the bill…

Vegan-Three-Bean-Quinoa-Salad-4 A combination of the bean salad and the quinoa pilaf that are pretty much always found in Lara’s parents’ fridge, this salad is a delightful and satisfying taste treat that (I’m praying) everyone will love. Richly textured and fresh with a hint of garlic and a lemony kick, it’s a zesty summer flavor party that only requires a handful of ingredients and about 20 minutes of prep time.

As far as health benefits go, this vegan salad is a nutritional powerhouse, which is great news since it happens to be scarily addictive. The trio of edamame, chickpeas and black beans pack fiber, protein, and antioxidants out the ying-yang, and you all know quinoa has magical powers. Fact.

Vegan-Three-Bean-Quinoa-Salad-5 Three Bean Quinoa Salad makes a fabulous light meal on its own, but it’s also an easily adaptable and crowd-pleasing side dish. Try it with some garlic shrimp, grilled halibut, chicken paillard, or sausage, or add a little fresh feta or goat cheese into the mix. Feel free to swap quinoa for whatever whole grains you have on hand, and experiment with different bean combos if you’re feeling creative (pinto, kidney, and cannellini beans are all great options).

This recipe is a no-brainer for summer barbecues, and it travels particularly well, making it a perfect picnic and/or sassy desk lunch option. Versatility! Oh, and leftovers are awesome because this happens to be one of those dishes that actually tastes better the next day.

Fingers crossed this pleases my girls (and all of you, duh). I’ll just be here, anxiously awaiting feedback on the group text…

Three Bean Quinoa Salad: (Serves 4-6 as a side dish)

Vegan-Three-Bean-Quinoa-Salad-6 Ingredients:
½ cup uncooked quinoa (I like to use a tri-color blend, but any quinoa will do)
¾ cup minced red onion (about ½ of a medium red onion)
3 cloves garlic, minced
1 large lemon, juiced
2 tablespoons olive oil
¾ teaspoon kosher salt (if you only have table salt, you will need significantly less, so be careful!)
¾ teaspoon coarse ground black pepper
1 15-ounce organic chickpeas, drained and rinsed
1 15-ounce can organic black beans, drained and rinsed
1 cup shelled edamame (If using frozen edamame, run it under warm water for 20 seconds to thaw.)
¼ cup packed Italian parsley leaves, finely chopped
3 scallions, finely chopped

Preparing your Three Bean Quinoa Salad:

-Start with the quinoa. Place the quinoa and ¾ cup water in a small saucepan. Bring to a boil, lower to a simmer, cover and cook for 15 minutes. Let the quinoa rest, covered, for 5 minutes. Fluff with a fork.

Vegan-Three-Bean-Quinoa-Salad-Step-1 -While your quinoa is cooking, combine the minced red onion, garlic, lemon juice, olive oil, salt and pepper. Let stand for 10 minutes, until the onions have softened slightly.

Vegan-Three-Bean-Quinoa-Salad-Step-2 -Drain and rinse your beans. When it comes to the chickpeas, I like to remove their skins because I’m obsessive like that. To do this, place the drained chickpeas between two sheets of paper towel and rub lightly. This will loosen the skins, which you can then pick off and discard. (Yes, this is optional, but it’s not that hard, so you should probably just do it.)

Vegan-Three-Bean-Quinoa-Salad-Step-3 -Place the beans in a large mixing bowl with the cooked quinoa, parsley and scallions.

Vegan-Three-Bean-Quinoa-Salad-Step-4 -Add the red onion mixture.

Vegan-Three-Bean-Quinoa-Salad-Step-5 -Fold the ingredients together until well combined. Taste and season with a little more salt if necessary.

Vegan-Three-Bean-Quinoa-Salad-Step-6 -Cover and refrigerate your quinoa bean salad for at least half an hour to let the flavors mingle. Serve cold or at room temperature.

Vegan-Three-Bean-Quinoa-Salad-7 Beans, beans, the magical fruit…

Vegan-Three-Bean-Quinoa-Salad-8  (You know you’ve been thinking it.)

Three Bean Quinoa Salad

Yield: 4-6 side servings

Ingredients

  • ½ cup uncooked quinoa (I like to use a tri-color blend, but any quinoa will do)
  • ¾ cup minced red onion (about ½ of a medium red onion)
  • 3 cloves garlic, minced
  • 1 large lemon, juiced
  • 2 tablespoons olive oil
  • ¾ teaspoon kosher salt (if you only have table salt, you will need significantly less, so be careful!)
  • ¾ teaspoon coarse ground black pepper
  • 1 15-ounce organic chickpeas, drained and rinsed
  • 1 15-ounce can organic black beans, drained and rinsed
  • 1 cup shelled edamame (If using frozen edamame, run it under warm water for 20 seconds to thaw.)
  • ¼ cup packed Italian parsley leaves, finely chopped
  • 3 scallions, finely chopped

Instructions

  1. Place the quinoa and ¾ cup water in a small saucepan. Bring to a boil, lower to a simmer, cover and cook for 15 minutes. Let the quinoa rest, covered, for 5 minutes. Fluff with a fork.
  2. While your quinoa is cooking, combine the minced red onion, garlic, lemon juice, olive oil, salt and pepper. Let stand for 10 minutes, until the onions have softened slightly.
  3. Drain and rinse your beans. When it comes to the chickpeas, I like to remove their skins because I’m obsessive like that. To do this, place the drained chickpeas between two sheets of paper towel and rub lightly. This will loosen the skins, which you can then pick off and discard. (Yes, this is optional, but it’s not that hard, so you should probably just do it.)
  4. Place the beans in a large mixing bowl with the cooked quinoa, parsley and scallions. Add the red onion mixture and mix to combine. Taste and season with extra salt if necessary.
  5. Cover and refrigerate your quinoa bean salad for at least half an hour to let the flavors mingle. Serve cold or at room temperature.
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  • Brooke S.

    Looks like the perfect dish!! If the group doesn’t like it, kick one out and let me in. 😉

    • Serena_Wolf

      Hahaha deal! Thanks, Brooke.

  • Thanks to you I have been skinning my chickpeas! It’s not hard but I think it takes me longer than it should. Sigh, I guess practice makes perfect, so I’ll do it for this dish too. I cannot wait to make this, a perfect summer lunch or side 🙂

    • Serena_Wolf

      Ugh, I know the chickpea skinning isn’t fun, but it’s soooo worth it. So glad you’re excited about this, Tess!

  • happyvalleychow

    What an absolutely incredible salad! Tons of great flavors, fantastic job 🙂

    Happy Blogging!
    Happy Valley Chow

    • Serena_Wolf

      Thank you, Eric!

  • sounds like you have an awesome group of friends..i live so far away from my friends, it sucks to even think about it. Imagine Thailand, Srilanka, London, and Utah. On a different note, this salad is totally up my alley…

    • Serena_Wolf

      AHH, i get stressed thinking about your friend group separation! You’re all so spread out (but I guess it makes it extra awesome when you see each other??)! Regarding the salad–you must try.

  • Eating it now and feeling smugly healthy! Really good even if what I thought were black beans was black bean soup. I just rinsed the hell out of them and used them anyway. Also I now know that there are approximately 235 chickpeas in a 16 oz can. The upside of skinning them, bizarre knowledge!

    • Serena_Wolf

      LOVE IT!

  • Brinn

    Yum! I added 1 tsp. Cumin to the dressing and mixed in feta at the end.

    • Serena_Wolf

      That sounds perfect!

  • paigecorbin

    So delicious! I made this on Sunday and had it for lunch at work yesterday. I doubled the amount of quinoa for a higher quinoa to bean ratio. Love!

  • Melanie Fain

    Serena,
    I have made tabbouleh for years with my family and the job of the little kids was to remove the chick pea husk. That’s how this gets started and ensures that the tradition continues. I am going to make this for a gathering tonight. If I had time I would use raw soaked chick peas which our family uses in the tabbouleh. It is fresher, crunchy and soaks up the flavors better. If I get a chance to try this I will let you know how it turned out. Love your site and your story.

    • Serena_Wolf

      Melanie, I love that you have a family chickpea husking tradition! I totally agree with you on using fresh chickpeas when possible (just requires a little extra planning, which isn’t always my strong suit…). Hope this was a success!!

  • Melanie Fain

    P.S. I have never utilized the soaking of the onions in lemon juice etc. Seems the right thing to do and will try with the tabbouleh as well.

  • Gene John

    Looks like an interesting and healthy salad. I just wish that nutritional information would be included with the recipes.

  • xtine devlin

    this salad was fantastic, checking all the boxes for a go-to recipe: delicious, healthy, easy and inexpensive. it also refrigerates well (even better overnight, actually), so a great salad to make in advance for a party or for work week lunches. i didn’t have any parsley or edamame, so substituted fresh basil and chopped snap peas.

    • Serena_Wolf

      Thank you! So thrilled to hear this was such a success, and LOVE the nap pea substitution. It must have added a great crunch factor.

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