Healthy Eating Recipes - Southwestern Black Bean & Quinoa Salad

Healthy Eating Recipes – Southwestern Black Bean & Quinoa Salad

Black beans are legumes that are very economical and easy to prepare, which makes them a main staple in the diets of many. These tasty legumes are not only high in protein, but they are also a fiber-rich food. This helps you stay full longer and keeps energy up without the energy crash that is often accompanied by over-processed foods. This is why I have made it part of one of my healthy eating recipes.

The black bean can even boast that they contain a small amount of omega-3 fatty acid, which studies have proved boosts heart health. Last but certainly not least, black beans contain high levels of a powerful phytochemical called anthocyanins; this is the same phytochemical found in blueberries, which makes these beans one of nature’s healthiest foods.

My favorite way to prepare black beans, which is another one of my healthy eating recipes, is in this southwestern-inspired salad, with a BioGirl twist, of course.


1 15-oz. can black beans, no salt added, rinsed and drained (or dried beans prepared according to package directions)
1 cup quinoa, cooked according to package directions
1 cup frozen corn
1 small red bell pepper, chopped
1 cup chopped fresh mango
¼ cup chopped red onion
½ cup fresh cilantro, chopped (or 2 teaspoons dried cilantro, if fresh is not available)
1 small fresh jalapeño pepper, seeded and finely diced
1 lemon, juiced
1 ½ tablespoons extra-virgin olive oil
2 cloves garlic, minced (or 2 teaspoons garlic already prepared)
½ teaspoon cumin
½ teaspoon chili powder
¼ teaspoon ground turmeric root

It is not necessary, but organic ingredients is preferred for optimal nutritional health benefits.

Other Interesting Facts

Using herbs, spices and peppers in culinary cooking lends to its wealth of health benefits. Adding spices, such as ground turmeric root and chili powder can aid the body in reducing inflammation. In essence, chemicals in turmeric and chili powder, which may decrease swelling, could be helpful in people with arthritis. It is the capsaicin component in chili peppers that is an anti-inflammatory agent. Jalapeño peppers also promote a reduction in joint swelling.

Weight management is another one of the many health benefits attributable to these culinary wonders. These delightful peppers and spices create a thermogenesis effect on the body, which means it boosts your metabolism. Cooking with them is easy as you will find out when you create this gratifying salad.


Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeño together in a large mixing bowl (I prefer glass). In a small bowl or liquid measuring cup whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric together. Pour over salad and toss into salad mixture till coated well; cover and chill in the refrigerator until you are ready to serve.

If you decide to create one of my other healthy eating recipes, please comment on your overall thoughts.

Bon appétit!

About Carol Newman

Carol Newman is long time advocate for natural and healthy living. Carol is the host of the BioGirl Health Show on Spreaker Web Radio (subscribe), and is dedicated to helping women realize their full potential. She will help you achieve the best possible health and teach you to embrace your inner beauty. Carol invites you to subscribe to her weekly lifestyle podcast and to share your experiences about the BioGirl Health Show on one of the online review sites.