Pinto bean and quinoa salad: Nutrition and flavor in 1 bowl!

I was going to have beans and quinoa and a salad for lunch one day, so I decided ‘why not combine everything in one bowl’? One less dish to clean! Shall I call this the ‘lazy man’s salad’? Maybe.

You could substitute brown rice in place of quinoa. But, if you are concerned about arsenic levels in rice, you might want to buy California, Indian or Pakistan brown basmati. Nevertheless, I figured I wanted the lowest arsenic levels possible, that’s why I switched over to quinoa.

I have been choosing my vegetables more carefully these days: Alkaline ones like cucumber, celery, cabbage, onions and tomatoes (a fruit.) So, I thought, ‘why not make a salad out of them’?

If you like a crunch when you eat something, this bowl is a good one for you. And, quinoa is more nutritious than you might think, as it has a surprising balance of amino acids (essential proteins,) vitamins, minerals, fiber and more. Quinoa isn’t as popular as brown rice, because it’s more expensive. Yet, it is prescribed to celiac disease sufferers as a substitute for wheat products [1].

Pinto bean and quinoa salad ingredients

  • 1 cup of pinto beans (or, any other you like)
  • 1 cup of quinoa
  • 6 slices of cucumber diced
  • 1 stalk of celery sliced up small
  • 1 slice of red onion chopped up
  • 2 slices of tomato cut up small
  • Shave about 1/2 a cup of cabbage off a wedge
  • 1/2 an avocado cubed
  • A few walnuts
  • A pinch of alfalfa or broccoli sprouts
  • Add some other type of salad ingredients like iceberg or butter lettuce
  • If you eat corn, you could add about 1/2 a cup of that or heat up a few organic non-gmo corn tortillas in the micro
  • 1/2 a lemon squeezed
  • Tablespoon of tahini (optional)
  • Salt and pepper
  • Toss

This salad should be a nutritionally complete meal. You could cut down some of the ingredients if it’s too big. Better idea: why not share it with a friend?


Website Title Critical reviews in food science and nutrition.
Article Title Quinoa: Nutritional, functional, and antinutritional aspects.
Date Published May 24, 2017
Date Accessed January 15, 2018

Note- contact your doctor before you change your diet.

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