This is a filling and satisfying meal that incorporates the goodness of quinoa, beans and a variety of vegetables, in a lemon-garlic tahini sauce. It offers a rich supply of healthy carbohydrates, proteins, and fat. It is rich in vitamins and minerals, as well as antioxidants and phytonutrients. It is high in fiber, and naturally low in sodium, as well as cholesterol free. It is versatile and easy to make, and can suit the needs of the whole family.

Characteristics

TYPE: Meal
PREP TIME: < 15 mins
SERVINGS: about 2 - 4

  • 100% Whole food
  • 100% Plant-based (Vegan)
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Oil-free
  • Cholesterol-free
  • Refined Sugar-free
  • Isolated Sugar-free

Goodies Needed*

  • 2 - 3 cups cooked Organic Quinoa
  • 2 - 3 cups cooked Organic Beans (Black beans or Adzuki beans)
  • 1 - 2 large avocados (organic)
  • 1 - 2 large tomatoes (organic)
  • 1 large orange bell pepper (organic)
  • optional: some fresh cilantro

Dressing:

TOOLS:

  • Cutting board
  • Large salad bowl or similar container
  • Optional: high-powered blender like a Vitamix or NutriBullet

Preparation Steps

  1. Place the cooked quinoa and beans into your large salad bowl.
  2. Wash the avocados, tomatoes, and bell pepper, and cut in halves to remove the pit, seeds, core, etc. (How to work with an avocado video.) Dice each of them as finely as you’d like, and add to the bowl.
  3. If you are adding in some fresh cilantro, wash it, dice up finely and add to the bowl.
  4. If you have a high-powered blender, place all of the dressing ingredients into it, starting with 1/4 cup of water, and blend until you get a smooth, sauce consistency. Thin out the sauce if needed, by adding more water. It should be easy to pour.
    • If you do not have a high-powered blender, add the tahini and water to a bowl and stir vigorously until a uniform mixture develops. Thin out with more water as needed, so that it is runny, not thick. Squeeze in the lemon juice and add the remainder of the powdered spices, and stir well.
  5. Pour the dressing into the bowl and stir all of your ingredients thoroughly together.
  6. Serve and enjoy!

Tips:

  • You can add more or less of the quinoa and beans, as desired; the quantities are very flexible.
  • You can experiment with other vegetables as you may enjoy.
  • Adjust the spice quantities to your preferences.
  • This salad can last well in a sealed container, in the refrigerator for about 2 to 3 days. If you plan on storing this meal, it helps to hold off on adding the avocado to the entire bowl, and instead cut up some fresh each time you are going to serve and eat the salad.

Meal Nutritional Benefits

Quinoa

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, specifically vitamin A, E, and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, selenium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, diabetes type 2, and other diseases

Adzuki Beans

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support proper digestive health and bone health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Avocados

  • provide healthy fats, protein, carbohydrates, and fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially in potassium, phosphorus, magnesium, calcium, zinc, iron, and selenium
  • support optimal health, weight, healing, and prevention
  • support proper eye health, skin health, and immune health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Bell Peppers

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Sesame Seeds / Tahini

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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