High-Protein Black Bean and Quinoa Bowl
Per serving (about 2.5 cups)
How I calculate this → Protein calculator →
4g of protein per 100 calories.
Quinoa and black beans together get you a genuinely complete protein without any meat or dairy in the bowl, which is most of why I keep coming back to this combination. I rinse the quinoa before cooking, which matters more than people expect: skip it and the natural coating left on the grain can carry a noticeably bitter, soapy edge into the finished bowl.
Why you'll love this
- 21g of plant protein per serving from a complete-protein grain and bean combination
- 18g of fiber per serving between the beans, quinoa, and avocado
- One pot for the quinoa, the rest is assembly
Recipe
High-Protein Black Bean and Quinoa Bowl
Ingredients
Instructions
- Cook the quinoa according to package directions, about 15 minutes, then fluff with a fork and let cool slightly.
- In a small bowl, whisk together the olive oil, lime juice, garlic, cumin, salt, and pepper.
- In a large bowl, combine the cooked quinoa, black beans, and corn.
- Pour the dressing over and toss to coat.
- Top with avocado, red onion, hemp hearts, and cilantro or parsley just before serving.
Equipment
- Medium saucepan
Notes
- I rinse the quinoa before cooking every time. Skipping this step can leave a bitter, slightly soapy edge from the saponin coating on the raw grain.
- I add the avocado last, right before serving, rather than mixing it in with everything else. It holds its shape better that way instead of getting mashed into the rest of the bowl.
Nutrition (per serving)
| Calories | 555 |
|---|---|
| Protein | 21g |
| Carbs | 74g |
| Fat | 22g |
| Fiber | 18g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Quinoa: FDC #168874 (Quinoa, uncooked), 1 cup dry = 170g, 14.1g protein / 368 kcal / 6.07g fat / 64.2g carb / 7g fiber per 100g. (2026-09-28: previously counted as 2 cups cooked, but 1 cup dry quinoa cooks to about 3 cups, so the quinoa was undercounted by about 40%.)
- Black beans, cooked: FDC #173735 (Beans, black, mature seeds, cooked, boiled, without salt), 8.86g protein / 132 kcal / 0.54g fat / 23.7g carb / 8.7g fiber per 100g; FDC's own 1 cup measure = 172g, used here for 1.5 cups (258g).
- Corn: FDC #169214 (Corn, sweet, yellow, canned, whole kernel, drained solids), 2.29g protein / 67 kcal / 1.22g fat / 14.3g carb / 2g fiber per 100g; FDC's own 1 cup measure = 164g.
- Avocado: FDC #171705 (Avocados, raw, all commercial varieties), 2g protein / 160 kcal / 14.7g fat / 8.53g carb / 6.7g fiber per 100g; FDC's own '1 avocado' measure = 201g.
- Hemp hearts: FDC #170148 (Seeds, hemp seed, hulled), 31.6g protein / 553 kcal / 48.8g fat / 8.67g carb / 4g fiber per 100g.
- Red onion: FDC #170000 (Onions, raw), 1.1g protein / 40 kcal / 9.34g carb / 1.7g fiber per 100g.
- Garlic: FDC #169230 (Garlic, raw), 6.36g protein / 149 kcal / 33.1g carb / 2.1g fiber per 100g; 1 clove = 3g.
- Cumin: FDC #170923 (Spices, cumin seed), 17.8g protein / 375 kcal / 22.3g fat / 44.2g carb / 10.5g fiber per 100g.
- Olive oil: FDC #171413 (Oil, olive, salad or cooking), 100g fat / 884 kcal per 100g, 0g protein.
- Parsley/cilantro: FDC #170416 (Parsley, fresh), 2.97g protein / 36 kcal / 0.79g fat / 6.33g carb / 3.3g fiber per 100g, used as a stand-in for cilantro if preferred; the two herbs are nutritionally close.
- Quantities: corn 1 cup = 164g; avocado 1 = 201g; red onion 1/4 cup = 40g (FDC #170000); hemp hearts 2 tbsp = 20g (FDC: 3 tbsp = 30g); garlic 1 clove = 3g; cumin 1 tsp = 2.1g; olive oil 1 tbsp = 13.5g; lime juice 1 lime = 44g (FDC #168156); parsley 1/4 cup = 15g.
- Re-verified 2026-09-28: batch totals 62.6g protein, 1,672 kcal, 67.2g fat, 222.9g carb, 53.5g fiber; divided by 3.
Storage
Refrigerate the quinoa, bean, and corn mixture in an airtight container for up to 4 days. Keep the avocado separate and add it fresh, since it browns once cut.
FAQ
Can I use canned black beans instead of cooking them myself?
Yes, that’s the easier route. One 15-ounce can, drained and rinsed, is close to the same 1.5 cups called for here.
Why quinoa and black beans specifically?
Together they form a complete protein, meaning all nine essential amino acids in meaningful amounts, which most single plant foods on their own don’t quite manage.
Can I make this ahead?
The quinoa, beans, corn, and dressing all hold up well made a day or two ahead. Add the avocado fresh right before eating.
Looking for more vegan dinners: the lentil soup is a good hands-off option for a cooler night.
Black beans, lentils, and chickpeas all show up in the plant-based section of Foods High in Protein, with the protein per serving for each.
High-Protein Lentil Soup
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