Quinoa and Black Beans

Quinoa seedsQuinoa (pronounced “KEEN-wah”) has gained recognition and popularity as a gluten-free grain alternative and valuable vegetarian source of protein. As a breakfast, side dish, salad, or dessert, quinoa is a versatile ingredient that can be used in various cuisines.

Quinoa is rich in B vitamins like other grains, but it’s actually an edible seed and a relative to spinach, beets and Swiss chard. Quinoa is unique in that it contains all nine essential amino acids making it a complete (whole) protein. This protein-dense food originated in the Andes Mountains of South America and was a sacred staple in the diet of the ancient Incan culture.

If you’ve never tried quinoa before, here’s a great recipe to try for your first experience!   This dish travels well and can be eaten hot or cold. Enjoy it as a side or wrap it in a warm tortilla with avocado and shredded raw cabbage or lettuce for a satisfying meal.

INGREDIENTS for “Quinoa and Black Beans”:

  • 1 large onion, chopped
  • 4 large cloves garlic, minced
  • 1/2 large orange bell pepper, chopped
  • 1 1/2 – 2 tsp. jalapeno, diced
  • 1/2 cup chopped fresh cilantro
  • 2 Roma tomatoes, chopped
  • 3/4 c. uncooked quinoa
  • 1 cup frozen corn kernels
  • 2 (15 ounce) cans low-sodium black beans, rinsed and drained
  • 1 tsp. vegetable oil
  • 1 1/2 cups vegetable broth
  • 1 tsp. ground cumin
  • 1/4 tsp. cayenne pepper
  • Freshly ground pepper
  • Sea salt (optional)  

PREPARATION:
1. Place in a mesh strainer and rinse well with water:

  • 3/4 c. uncooked quinoa

2. Heat in a medium saucepan over medium heat.

  • 1 tsp. vegetable oil

3. Stir in and saute until lightly browned:

  • 1 large onion, chopped
  • 4 large cloves garlic, minced

4. Add and stir into mixture:

  • 2 Roma tomatoes, chopped
  • 1/2 large orange bell pepper, chopped
  • 3/4 c. rinsed quinoa

5. Add the following to the mixture:

  • 1 1/2 c. vegetable broth
  • 1 tsp. ground cumin
  • 1/4 tsp. cayenne pepper
  • Freshly ground pepper to taste

7. Stir and bring the mixture to a boil.
8. Cover, reduce heat, and simmer 20 minutes.
9. Stir into the saucepan:

  • 1 cup frozen corn kernels

10. Continue to simmer about 5 minutes until heated through.

11. Rinse and drain in strainer:

  • 2 cans low-sodium black beans

12. Add the following to mixture and serve:

  • 2 cans black beans, drained and rinsed
  • 1 1/2 – 2 tsp. jalapeno, diced
  • 1/2 c. cilantro, chopped

Makes 10 servings.

3 responses to “Quinoa and Black Beans

  1. Pingback: Toasted Quinoa Salad with Shrimp and Edamame | The Health Reporter

  2. Pingback: What to Do If Your Teen Turns Vegetarian | The Health Reporter

  3. Pingback: Quick Quinoa with Wasabi Arugula and Shrimp | The Health Reporter

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