black bean quinoa salad

Black Bean Quinoa Salad | A Nutritionist Eats

It’s been three weeks, so clearly you need another quinoa salad, right?

I honestly feel a little behind the times with the whole quinoa salad trend.

Black Bean Quinoa Salad | A Nutritionist Eats

But as they say, better late than never! Especially because quinoa is a nutritious little seed that boasts 8 grams of (complete!) protein and 5 grams of fiber per cup (cooked). Even more than that though, I love the convenience of making a big batch of quinoa salad and eating it over greens for quick weekday lunches. The combination of beans + quinoa = one satisfying salad.

Black Bean Quinoa Salad | A Nutritionist Eats

When I was testing quinoa salad recipes for self.com, this was one of the versions I came up with and I love it for a few reasons. One: I am currently going through a MAJOR black bean phase. Two: I love the contrast of the light quinoa and dark bean. (It’s purely a cosmetic reason.) Three: CHEESE! (No explanation necessary.)

Black Bean Quinoa Salad | A Nutritionist Eats

Serve it alongside grilled chicken for dinner or bring it to your next summer party, it’s sure to be a hit!

nutrition facts: 584 calories, 29 grams of fat, 59 grams carbohydrates, 14 grams fiber, 3 grams sugar, 23 grams protein

Black Bean Quinoa Salad

by Emily Dingmann

Prep Time: 10 minutes

Cook Time: 15 minutes

Keywords: entree salad side gluten-free high fiber vegetarian high protein

Ingredients (6 servings)

  • 1 cup quinoa
  • vegetable broth (optional)
  • 1/4 cup lime juice (about 1 lime)
  • 1/2 cup olive oil plus 1 Tbsp
  • 1 shallot
  • 1 Tbsp honey
  • salt & pepper
  • 2-15 oz cans black beans
  • 1/2 cup sliced green onion
  • 1 cup chopped cilantro
  • 1 cup crumbled cojita cheese

Instructions

Prepare quinoa: Rinse quinoa in fine mesh strainer.

Add quinoa and 2 cups water to small pan. (I’ve started adding broth to the cooking liquid. Two cups total liquid.)

Stir, season with salt and bring to a boil.

Lower heat, cover and cook for about 15 minutes.

Prepare vinaigrette: while quinoa is cooking, whisk together lime juice, olive oil, honey, shallot and salt & pepper.

Remove quinoa from heat and let sit for 5 minutes.

Fluff with a fork and toss with vinaigrette.

Drain and rinse black beans.

When quinoa is cool, toss with remaining ingredients. Chill for at least 3 hours or overnight.

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blueberry bliss smoothie

Blueberry Bliss Smoothie | A Nutritionist Eats

Sometimes I just want a non-green smoothie.

Can you relate?

I drink a green “juice” or smoothie on an almost-daily basis so when I order an all-fruit smoothie? It feels like a treat! (You can roll your eyes at that statement, I get it. And I totally deserve it.)

Blueberry Bliss Smoothie | A Nutritionist Eats

This particular smoothie is one from our neighborhood earthbar, which is, in my brother’s* words, “that yuppy, wannabe-hippy smoothie place.” Wannabe-hippy in the sense that it’s not that hippy. It’s more Range Rover than Prius; more spinning than yoga; and more $10 green juice than kale-from-the-garden. Either way, I love knowing that concoctions to cure everything from a cold to a hangover are a mere three blocks away.

*It’s worth noting that my country-living brother and his firefighter roommates just made frozen green cubes with kale, spinach and broccoli to add to their morning smoothies. Clearly he’s a little more yuppy/hippy than he’d like to let on.

Blueberry Bliss Smoothie | A Nutritionist Eats

No matter how you feel about earthbar, no one can deny that they make amazing juices and smoothies. I typically order a green juice or their detox smoothie which is a great combination of banana, pineapple, raw kale and hemp milk (see, always with the green drinks). Then I ordered the blueberry bliss and was blown away. (One time I also ordered an açaí bowl - amazing!)

The blueberry bliss smoothie is creamy, sweet and delicious. Antioxidant-rich blueberries are blended together with healthy-fat almond butter, protein powder (obviously full of protein) and a banana that adds not only sweetness but also potassium and iron.

Blueberry Bliss Smoothie | A Nutritionist Eats

So even though there isn’t a green in sight, this smoothie is packed with good-for-you ingredients. Though I don’t have kids of my own, I’m pretty sure this is a smoothie that even the little ones would enjoy – let me know if your kids (or you, I also care about you!) try it out!

nutrition facts: 278 calories, 13 grams of fat, 29 grams carbohydrates, 6 grams fiber, 16 grams sugar, 17 grams protein

Blueberry Bliss Smoothie

by Emily Dingmann

Prep Time: 5 minutes

Keywords: blender beverage breakfast snack gluten-free high protein vegetarian

Ingredients (2 servings)

  • 1 cup frozen blueberries
  • 1 frozen banana (or fresh)
  • 1 serving vanilla protein powder (about 28 grams)
  • 2 Tbsp almond butter
  • 2 cups milk

Instructions

Blend all ingredients until smooth.

Add more milk as needed.

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roasted asparagus & red pepper quinoa salad

Welcome Self readers, thanks for stopping by! (More About Me | More Salad Recipes)

And if you aren’t coming from Self, be sure to check out the other Epic Picnic Dishes!

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

I’m the person who always brings a salad to get-togethers. Whether they’re picnics or backyard grilling parties, you can always count on me to bring a salad. Annoying? Maybe, but amidst the dips and desserts, salads always seem like the perfect addition to any table.

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

A few weeks ago, I made no less than eight batches of quinoa salads. Ok, kind of an exaggeration, but after the second day of bringing bowls of quinoa salad to work, people started asking what was going on.

I asked for feedback between a black bean & quinoa salad and this one and instead of getting any opinions, all I got was requests for the recipes, $5 from someone who had forgotten their lunch that day and a major boost to my quinoa salad ego. Naturally, I’m thinking about setting up a little quinoa salad shop at work.

All this is to say that I’ll probably share the black bean version sometime in the near future!

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

But we’re talking about the roasted asparagus & red pepper quinoa salad today. I love this salad! It’s vegan (but you don’t have to tell), it’s gluten-free (but no one has to know) and it’s got 12 grams of protein and 10 grams of fiber per serving, thanks to the beans + quinoa! (You can share this fact.)

It’s healthy, but so delicious and flavorful. It’s colorful and light; but the hefty servings are unquestionably satisfying. Serve it on top of some greens if you like or top with some grilled chicken or tempeh for an extra boost of protein.

Roasted Asparagus & Red Pepper Quinoa Salad | A Nutritionist Eats

Lunch. Is. Served.

nutrition facts: 409 calories, 20 grams of fat, 46 grams carbohydrates, 10 grams fiber, 4 grams sugar, 12 grams protein

Roasted Asparagus & Red Pepper Quinoa Salad

by Emily Dingmann

Prep Time: 10 minutes

Cook Time: 15 minutes

Keywords: roast entree salad side gluten-free high fiber high protein vegan vegetarian beans quinoa

Ingredients (6 servings)

  • 1 lb asparagus
  • 1 cup quinoa
  • 1/4 cup lemon juice (about 1 lemon)
  • 1/2 cup olive oil plus 1 Tbsp
  • 1 Tbsp dijon mustard
  • 1 shallot
  • salt & pepper
  • 1 cup chopped roasted red pepper
  • 2-15 oz cans garbanzo beans
  • 1 cup sliced green onion
  • 1 cup chopped parsley

Instructions

Roast asparagus: preheat oven to 425 degrees.

Remove tough bottoms of asparagus and cut into 1 inch pieces. (You should have about 2 cups.)

Drizzle with 1 Tbsp of olive oil and cook for about 10 minutes, until golden brown.

Prepare quinoa: Rinse quinoa in fine mesh strainer.

Add quinoa and 2 cups water to small pan.

Stir, season with salt and bring to a boil.

Lower heat, cover and cook for about 15 minutes.

Prepare vinaigrette: while quinoa is cooking, whisk together lemon juice, olive oil, dijon, mustard, shallot and salt & pepper.

Remove quinoa from heat and let sit for 5 minutes.

Fluff with a fork and toss with vinaigrette.

Drain and rinse garbanzo beans.

When quinoa is cool, toss with remaining ingredients. Chill for at least 3 hours or overnight.

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lemon feta dip

Lemon Feta Dip | A Nutritionist Eats

If we have met in real life, there is about a 95% chance that we’ve eaten cheese together.

If we have never met in real life, there is about a 95% chance that if we were to meet, we would eat cheese together.

Why? Because it’s kind of my thing. Friends know that if they come over, they can always count on a good cheese plate.

Family knows that at a get-together, you can find me at the cheese plate.

Lemon Feta Dip | A Nutritionist Eats

I think it’s in my blood. I was born and raised in Wisconsin, fondly known as America’s Dairyland, and I grew up drinking milk, eating yogurt and snacking on cheese and crackers on a daily basis. Oh, and playing on dairy farms. Just like my mom, it would be a bad day if my fridge had less than three varieties of cheese at any given time. (And parmesan doesn’t count, that is a staple food, not an “eating” cheese.)

It’s why there is no shortage of cheese talk on this site. And I promise that I’ll never go dairy-free on you. You can count on that. (I do love some almond or coconut milk, but when it comes to half & half, yogurt and cheese, it’s real dairy all the way.)

Lemon Feta Dip | A Nutritionist Eats

This lemon feta dip is a variation on one of my favorites, Roasted Red Pepper Feta Dip. It’s made in a similar way, but with a totally different flavor profile. While the roasted red peppers mellow out the feta in the Roasted Red Pepper Feta Dip, the lemon brings out the pungent feta flavor in this version. It’s quite tasty.

In addition to the flavorsome feta and lemon, garlic and red pepper flakes give the dip a nice bite. The chives are totally optional, but give it nice color and fresh flavor, so I recommend them.

Serve this Lemon Feta Dip with pita chips and some kalamata olives or add it to your favorite sandwich.

Lemon Feta Dip

by Emily Dingmann

Prep Time: 10 minutes

Keywords: blender appetizer sandwich snack gluten-free vegetarian cheese Greek spring summer fall

Ingredients (about 2 cups)

  • 8 oz reduced-fat cream cheese
  • 8 oz block of feta cheese
  • 2 cloves garlic, minced
  • 4 Tbsp olive oil
  • 1/2 lemon
  • 1/2 tsp red pepper flakes
  • garnish: minced chives, red pepper flakes, olive oil

Instructions

Heat 2 Tbsp of olive oil over low heat in a small pan. Add minced garlic and heat until garlic starts to sizzle, about 2 minutes. (Careful not to burn the garlic!)

Remove from heat and add red pepper flakes to oil.

In a processor, pulse together cream cheese and feta cheese.

Add the remaining 2 Tbsp olive oil, juice and zest from lemon and garlic oil to processor and pulse again until combined.

Spread onto a plate or bowl and top with garnishes if desired.

Serve with pita crackers and kalamata olives.

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