Ingredients
Equipment
Method
- Rinse the quinoa thoroughly under cold water using a fine mesh strainer. This removes the natural coating that can taste bitter.
- Cook the quinoa: Combine rinsed quinoa with 1.5 cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed and quinoa is tender with a little spiral tail visible.
- While quinoa cooks, drain and rinse the black beans thoroughly in a strainer. Measure out your corn kernels if using frozen or canned.
- Make the vinaigrette: In a mixing bowl, whisk together olive oil, lime juice, minced garlic, cumin, salt, and pepper until well combined and emulsified.
- Once quinoa is done, fluff it with a fork and let it cool for 2-3 minutes. While still warm, transfer to a large mixing bowl.
- Add the black beans and corn to the warm quinoa. Pour the lime-cumin vinaigrette over everything and toss gently but thoroughly to combine and coat all ingredients.
- Taste and adjust seasoning if needed, adding more salt, pepper, or lime juice to your preference.
- Divide the quinoa mixture evenly into 4 serving bowls or meal prep containers (about 1.5 cups per serving).
- If serving immediately, top each bowl with diced avocado, halved cherry tomatoes, and fresh cilantro. If meal prepping, store these fresh toppings separately and add just before eating.
Nutrition
Notes
This diabetic-friendly quinoa bowl provides 20g net carbs per serving with 8g of fiber to slow digestion and prevent blood sugar spikes. The combination of plant-based protein from quinoa and black beans, along with healthy monounsaturated fats from olive oil and avocado, creates a balanced meal that supports stable glucose levels. Quinoa has a lower glycemic index (53) compared to white rice (73), making it a smarter choice for blood sugar management. The lime juice and cumin not only add vibrant flavor but also provide antioxidants that support metabolic health. This bowl is naturally gluten-free, dairy-free, and vegan, making it suitable for multiple dietary needs.
