Salade Mexicaine aux Haricots Noirs et Quinoa
Photo : Hermes Rivera / Unsplash
Salade colorée et protéinée : quinoa rouge, haricots noirs, maïs grillé, concombre et pico de gallo, sauce crémeuse avocat-citron vert-coriandre.
Portions
Ingrédients
Nutrition
Par portion
Étapes
Cook the quinoa
In a medium pot, bring the water to a boil, add a generous pinch of salt and the quinoa. Simmer gently over medium heat for about 15 minutes, then drain well and spread it on a tray to cool.
- 180g quinoa
- 1.5 liters water
- to taste salt
✅ C'est prêt quand : quinoa is soft and you can see tiny white curly tails
Toast the corn
Put the sweetcorn in a dry 20-22cm frying pan with no oil over medium-high heat. Cook for about 6 minutes, stirring now and then, then let it cool.
- 200g sweetcorn
✅ C'est prêt quand : some kernels have black spots
Make the pico de gallo
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Blend the dressing
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Assemble
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Serve
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Cook the quinoa
In a medium pot, bring the water to a boil, add a generous pinch of salt and the quinoa. Simmer gently over medium heat for about 15 minutes, then drain well and spread it on a tray to cool.
- 180g quinoa
- 1.5 liters water
- to taste salt
✅ C'est prêt quand : quinoa is soft and you can see tiny white curly tails
Toast the corn
Put the sweetcorn in a dry 20-22cm frying pan with no oil over medium-high heat. Cook for about 6 minutes, stirring now and then, then let it cool.
- 200g sweetcorn
✅ C'est prêt quand : some kernels have black spots
Make the pico de gallo
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Blend the dressing
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Assemble
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Serve
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The Story Behind the Dish
Corn and beans are the foundation of Mexican food: maize was domesticated in southern Mexico around 9,000 years ago, and beans were grown alongside it in the milpa, the traditional Mesoamerican field system. Quinoa comes from further south, where it was a sacred staple of the Andes.
This salad is a modern dish that brings these ancient American crops together with the fresh flavours of a Mexican salsa — tomato, onion, chilli, lime and coriander.
⭐ Why It's Famous
It's a favourite for plant-based meal prep: filling, colourful and high in protein and fibre, and it tastes even better the next day.
💡 Fun Fact
In a milpa, beans climb the corn stalks and enrich the soil with nitrogen that the corn needs — the crops support each other in the field just as they do on the plate.
Mexico and the Andes
19.43°N, -99.13°W
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