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lunch
Quinoa and Black Bean Mason Jar Salad
PostpartumAmericanEasyServes 235 min
Prep-ahead layered salad with cooked quinoa, black beans, and mild vinaigrette.
This make-ahead lunch is a powerhouse of complex carbohydrates and plant-based protein from the quinoa and black beans, providing the sustained energy necessary for round-the-clock feedings. The high fiber content is particularly gentle and supportive for the mother's digestion during early postpartum recovery. Bright, vitamin C-rich vegetables like bell peppers and tomatoes help with tissue healing and iron absorption.
View Nutrition Facts
One serving≈470 kcal · 17 g protein
Calories470 kcal
Protein17 g
Carbs66 g · 8g sugar
Fat18 g · 2.5g sat
Fiber14 g
Sodium1,053 mg
Folate267 mcg DFE
Iron5.1 mg
Calcium82 mg
Choline72 mg
Iodine68 mcg
Zinc2.8 mg
from its ingredients
Ingredients
½ cup quinoa, rinsed
1 cup water
1 can black beans, rinsed and drained
1 red bell pepper, diced
1 ear corn, kernels removed (or ½ cup frozen/canned)
1 cup cherry tomatoes, halved
2 tbsp olive oil
1 lime, juiced
½ tsp cumin
½ tsp salt
¼ cup cilantro, chopped
Method
- 1In a small pot, combine the quinoa and water. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes or until water is absorbed. Let cool completely.
- 2In a small bowl, whisk together the olive oil, lime juice, cumin, and salt to create the dressing.
- 3To assemble the mason jars, divide the dressing equally between the bottoms of two large jars.
- 4Layer the ingredients in the following order: cherry tomatoes, diced red bell pepper, corn kernels, black beans, and cooled quinoa.
- 5Top with the chopped cilantro. Seal the jars and store in the refrigerator.
- 6When ready to eat, shake the jar vigorously to distribute the dressing, or pour into a bowl and toss.
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