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 and protein; naturally low in fat
  • provides antioxidants, phytonutrients and anti-inflammatory properties
  • provides most B vitamins and vitamin E
  • provides essential minerals, especially manganese, copper, phosphorus, magnesium, iron, zinc, potassium, and selenium
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, diabetes and other degenerative diseases
  • for more info, refer to quinoa on World’s Healthiest Foods

Adzuki Beans

  • provide healthy carbohydrates and protein; naturally low in fat
  • provide phytonutrients, antioxidants and anti-inflammatory properties
  • a source of vitamins, especially most B vitamins
  • a source of minerals, especially manganese, phosphorus, potassium, copper, magnesium, zinc and iron
  • support optimal health, weight, healing, and prevention
  • provide prebiotic and digestive health benefits
  • help maintain healthy, blood pressure, blood sugar, and cholesterol levels
  • help protect against cardiovascular disease, cancer, diabetes, and other degenerative diseases
  • for more information, visit the adzuki bean overview from Organic Facts

Avocado

  • highly anti-inflammatory and an excellent source of wholesome healthy fats
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin K, vitamin C, vitamin A, and most B vitamins
  • especially rich in potassium, copper, magnesium, manganese, phosphorus and zinc
  • supports optimal eyesight, health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
  • for more information, visit the avocado detailed overview from World’s Healthiest Foods

Tomatoes

  • provide vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C, vitamin A, and vitamin K
  • especially rich in molybdenum, potassium, copper, and manganese
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • help protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Bell Peppers

  • provide vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C, vitamin A, and vitamin E, vitamin K, and most B vitamins
  • especially rich in molybdenum, potassium, and manganese
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • provide anti-inflammatory benefits and help heal and protect against cardiovascular disease, cancer, diabetes, infections, and other lifestyle diseases
  • for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Sesame Seeds / Tahini

  • provides healthy fats, protein and some carbohydrates
  • provides phytonutrients, antioxidants and anti-inflammatory properties
  • a source of vitamins, especially most B vitamins and some vitamin E
  • a source of minerals, especially copper, manganese, calcium, magnesium, iron, phosphorus, zinc, molybdenum and selenium
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, osteoporosis and other degenerative diseases
  • for more information, visit the sesame detailed overview from World’s Healthiest Foods

Lemon

  • highly alkalizing, cleansing and detoxifying, with antibiotic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich source of vitamin C
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more information, visit the lemon detailed overview from World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C and some B vitamins
  • especially rich in manganese, selenium, calcium, phosphorus and copper
  • supports optimal health, weight, healing and prevention
  • supports immune health and iron metabolism
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Cumin

  • anti-inflammatory and antimicrobial properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in iron, manganese, and calcium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the cumin overview on World’s Healthiest Foods

Cilantro/Coriander

  • provides anti-inflammatory and antimicrobial properties
  • provides phytonutrients and antioxidants
  • a source of vitamins, especially vitamin A, vitamin C and vitamin K
  • a source of minerals, especially manganese, iron, calcium, magnesium and potassium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the cilantro/coriander overview on World’s Healthiest Foods

Cayenne / Chili Pepper

  • anti-inflammatory, antimicrobial and analgesic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin A, vitamin E, vitamin C, vitamin K and most B vitamins
  • especially rich in manganese, potassium, iron, and magnesium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the chili pepper overview on World’s Healthiest Foods

Black Pepper

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • supports optimal health, weight, healing and prevention
  • supports digestive health; helps prevent bloating and gas
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the black pepper overview on World’s Healthiest Foods

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
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it