Protein-rich medley of three beans, crisp vegetables, quinoa, and zesty dressing for a satisfying, wholesome meal any time of day.
# What You'll Need:
→ Beans
01 - 1 cup cooked black beans, drained and rinsed
02 - 1 cup cooked chickpeas, drained and rinsed
03 - 1 cup cooked kidney beans, drained and rinsed
→ Grains
04 - 1 cup cooked quinoa or brown rice
→ Vegetables
05 - 1 cup cherry tomatoes, halved
06 - 1 cup cucumber, diced
07 - 1 red bell pepper, diced
08 - 1 cup baby spinach or mixed greens
09 - 1 medium avocado, sliced
10 - 1/4 cup red onion, thinly sliced
→ Dressing
11 - 3 tablespoons olive oil
12 - 2 tablespoons fresh lemon juice
13 - 1 tablespoon apple cider vinegar
14 - 1 tablespoon Dijon mustard
15 - 1 teaspoon maple syrup or honey
16 - 1 garlic clove, minced
17 - Salt and pepper to taste
→ Garnish
18 - 2 tablespoons fresh cilantro or parsley, chopped
19 - 2 tablespoons toasted pumpkin or sunflower seeds, optional
# How-To Steps:
01 - Wash and chop all vegetables including tomatoes, cucumber, bell pepper, onion, and avocado. Set aside in separate containers for easy assembly.
02 - In a small bowl, whisk together olive oil, fresh lemon juice, apple cider vinegar, Dijon mustard, maple syrup, minced garlic, salt, and pepper until fully emulsified.
03 - In a large mixing bowl, combine black beans, chickpeas, kidney beans, cherry tomatoes, cucumber, red bell pepper, red onion, and spinach. Mix gently to distribute evenly.
04 - Stir the cooked quinoa or brown rice into the bean and vegetable mixture until well incorporated.
05 - Pour the prepared dressing over the mixture and toss gently to coat all ingredients evenly without breaking the vegetables.
06 - Divide the mixture equally into four serving bowls. Arrange sliced avocado on top of each portion.
07 - Sprinkle fresh cilantro or parsley and toasted seeds over each bowl for added texture and flavor.
08 - Serve immediately at room temperature. Alternatively, refrigerate for up to two days for meal preparation.
