Fuel your afternoon with this quick, high-protein power lunch.
This 30-minute quinoa and black bean bowl is your solution for a clean-eating lunch that’s both nutritious and satisfying. With 20g of protein per serving, it’s perfect for busy professionals and students needing a quick, energizing meal.
This recipe combines fluffy quinoa, seasoned black beans, and fresh avocado with a zesty lime-cilantro dressing. Ready in under 30 minutes, it’s vegan-friendly, low-fat, and stores well for meal prepping.
The bowl is packed with fiber, plant-based protein, and healthy fats, making it an ideal lunch for sustained energy. Plus, it’s customizable with your favorite veggies or toppings!
Whether you’re prepping for the week or grabbing a quick bite, this recipe ensures you stay fueled and focused. Let’s dive into why this dish works so well.
Pair it with a side of roasted sweet potatoes and a green salad for a complete, balanced meal. Perfect for fall or any day you need a boost!
Why This Recipe Works
Quick & Easy
Ready in 30 minutes with minimal prep—ideal for busy schedules.
High-Protein
20g protein per serving from quinoa, black beans, and avocado.
Clean Ingredients
No added sugars or preservatives—just whole, plant-based foods.
Meal-Prep Friendly
Stores for up to 3 days in the fridge, perfect for batch cooking.
High-Protein Quinoa & Black Bean Bowl
A 30-minute, plant-based power lunch.
Ingredients
- - 1 cup uncooked quinoa
- - 1 can (15 oz) black beans, drained and rinsed
- - 1 cup frozen corn kernels
- - 1/2 red bell pepper, diced
- - 1 ripe avocado, sliced
- - 1/4 cup cilantro, chopped
- - Juice of 1 lime
- - 1 tbsp olive oil
- - 1 tsp chili powder
- - Salt and pepper to taste
Instructions
Cook Quinoa: Rinse quinoa under cold water. In a saucepan, combine 2 cups water and 1 tsp salt. Bring to a boil, add quinoa, reduce heat, and simmer for 15 minutes until fluffy. Drain excess water.
💡 Use a fine-mesh strainer to rinse quinoa and remove bitterness.
Season Black Beans: In a bowl, mix black beans with 1 tsp olive oil, 1 tsp chili powder, salt, and pepper. Toss to coat evenly.
💡 For extra flavor, add a dash of cumin or smoked paprika.
Roast Veggies: Toss corn and red bell pepper with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast at 400°F (200°C) for 15 minutes.
💡 Check for doneness—corn should be slightly charred.
Assemble Bowl: Layer cooked quinoa, black beans, roasted veggies, and avocado in a bowl. Top with cilantro and lime juice.
💡 Add pumpkin seeds or a drizzle of hot sauce for extra crunch or heat.
Nutrition (per serving):
Ingredient Notes & Substitutions
Quinoa
Provides a complete protein source and fluffy texture. Substitute with brown rice or farro if preferred.
Substitutions: Cooked brown rice, couscous
Black Beans
High in fiber and plant-based protein. Use pinto or kidney beans if black beans are unavailable.
Substitutions: Canned pinto beans, lentils
Avocado
Adds healthy fats and creaminess. Replace with guacamole or a drizzle of olive oil for a lighter version.
Substitutions: Guacamole, Greek yogurt
Cilantro
Fresh cilantro adds a bright, herbal note. Use parsley or omit if disliked.
Substitutions: Fresh parsley, oregano
Pro Tips for Perfect Bowls
Meal Prep Hacks
Store assembled bowls in airtight containers in the fridge for up to 3 days. Add avocado just before serving to prevent browning.
Boost Flavor
Add a pinch of cumin or a splash of lime juice to the dressing for extra zest. Toasted pumpkin seeds add a satisfying crunch.
Customization Ideas
Swap corn for black-eyed peas or add spinach for extra greens. Use your favorite hot sauce or salsa for a spicy kick.
Serving Suggestions
Serve with a side of warm tortillas or a dollop of vegan sour cream for a heartier meal.
Variations & Customizations
Spicy Version
Add 1/2 tsp cayenne pepper to the black bean mixture and a drizzle of hot sauce on top.
Gluten-Free Option
Ensure all canned ingredients are certified gluten-free. Use a gluten-free chili powder if needed.
Protein Boost
Mix in 1/2 cup crumbled tofu or tempeh for an extra protein punch.
Low-Carb Adaptation
Replace quinoa with cauliflower rice and skip corn for a lower-carb option.
Serving Suggestions & Pairings
🍽️ Best Served With:
- Roasted sweet potatoes with a maple glaze
- Simple green salad with balsamic vinaigrette
- Warm corn tortillas for wrapping leftovers
🍷 Drink Pairings:
Pair with a chilled glass of hibiscus iced tea or a light white wine like Pinot Grigio.
Make-Ahead Instructions & Storage
Make-Ahead Tips
Prepare quinoa and black bean mixture up to 2 days in advance. Store separately from avocado and dressing to maintain freshness.
Refrigerator Storage
Store in airtight containers for up to 3 days. Add avocado and dressing just before eating.
Freezer Storage
Freeze cooked quinoa and black bean mixture for up to 1 month. Thaw overnight in the fridge before reheating.
Reheating Instructions
Reheat in the microwave for 1-2 minutes or on the stovetop over medium heat. Add fresh avocado and lime juice before serving.
Troubleshooting & Common Questions
Q: Can I use canned quinoa?
A: Yes, use 1.5 cups cooked quinoa (about 1 can). Adjust liquid in the recipe accordingly.
Q: How to prevent avocado from browning?
A: Add lime juice directly to avocado slices or store in an airtight container with a damp paper towel.
Q: Can I make this in a slow cooker?
A: Cook quinoa separately as per package instructions. Combine all other ingredients in the slow cooker on low for 2-3 hours.
Q: How to add more crunch?
A: Top with toasted pumpkin seeds, sliced green onions, or crumbled tortilla chips.
Final Thoughts
This high-protein quinoa and black bean bowl is your go-to lunch for busy days. With its vibrant flavors and easy preparation, it’s a meal that keeps you fueled and satisfied.
Whether you’re meal prepping for the week or grabbing a quick bite, this recipe delivers nutrition and flavor in every spoonful. Pin it now and enjoy a week of energizing lunches!
