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–+ servings

Mint Yogurt Black Beans Quinoa Bento Box

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Welcome to your new favorite bento box! This vibrant Mint Yogurt Black Beans Quinoa Bento Box is wonderfully versatile and is perfect for meal prep or a lunch on the go. Packed with protein-rich black beans and fluffy quinoa, it's also accented with crunchy bell peppers and sweet corn to provide texture and color. A refreshing mint yogurt dressing ties it all together, finished with a bright lemon wedge that adds a lovely zing. Feel free to experiment with the veggies or even add your favorite protein for extra heartiness!
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 40 minutes
Servings: 4
Course: From the Episodes
Cuisine: Global
Calories: 420
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 240 g quinoa
  • 400 g canned black beans, drained and rinsed
  • 1 medium red bell pepper, diced
  • 150 g corn (fresh or frozen)
  • 20 g fresh mint leaves, chopped
  • 250 g plain yogurt
  • Juice of 1 lemon
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Sliced cucumbers optional
  • Avocado slices optional

Equipment

  • Medium saucepan
  • Large mixing bowl
  • Cutting board
  • Chef's knife
  • Measuring cups and spoons
  • Bento box or meal prep containers

Method
 

  1. Start by rinsing the quinoa under cold water. In a medium saucepan, combine the rinsed quinoa with 500 ml of water. Bring to a boil, then reduce to a simmer. Cover and cook for 15 minutes, or until all the water has been absorbed and the quinoa is fluffy.
  2. While the quinoa cooks, prepare the mint yogurt dressing. In a mixing bowl, combine plain yogurt, chopped mint leaves, lemon juice, olive oil, and season with salt and pepper to taste. Whisk until smooth and set aside.
  3. Next, in a separate bowl, mix the cooked quinoa, black beans, diced red bell pepper, and corn. Gently stir to combine all ingredients thoroughly.
  4. For assembly, divide the quinoa mixture into four bento boxes. Drizzle with the mint yogurt dressing, then garnish with extra mint leaves if desired.
  5. Finally, add a lemon wedge to each bento box for squeezing over the dish before eating. Enjoy fresh, or store in the refrigerator for up to three days.

Nutrition

Calories: 420kcalCarbohydrates: 62gProtein: 18gFat: 10gSodium: 350mgPotassium: 650mgFiber: 12gSugar: 3gVitamin A: 600IUVitamin C: 25mgCalcium: 150mgIron: 3mg

Notes

Feel free to switch up the vegetables based on what's in season or what you have on hand!
You can substitute black beans with chickpeas for a different flavor, or add grilled chicken for an extra protein boost.
If you're prepping this dish ahead of time, keep the mint yogurt dressing separate until you're ready to eat to maintain freshness.
Enjoy experimenting with flavors and colors – a bento box is your canvas!

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