Quinoa and black beans
Discover a hearty and nutritious recipe for Quinoa and Black Beans that's perfect for a wholesome vegetarian meal. This delicious dish features a flavorful blend of onions, garlic, cumin, and a touch of red pepper, combined with protein-packed quinoa, sweet corn, and black beans. Enhanced with fresh coriander leaves and simmered in vegetable broth, it's an easy and quick recipe that's bursting with taste and health benefits. Ideal for lunch or dinner, this meal will satisfy your cravings while keeping you energized.
- 30 Mar 2024
- Cook time 35 min
- Prep time 15 min
- 8 Servings
- 12 Ingredients
Quinoa and black beans is a delicious and nutritious dish that combines the protein-packed benefits of quinoa and black beans with the vibrant flavors of cumin, coriander, and sweet corn. It's an excellent choice for a healthy, plant-based meal that can be enjoyed as a main dish or a side. Let's dive into the recipe and learn how to cook this wholesome meal.
Ingredients:
Instructions:
- Chop onion into small pieces.
- Mince the garlic clove.
- Rinse the quinoa under cold water using a fine mesh sieve to remove its natural coating, which can make it taste bitter.
- Heat 1/2 tablespoon of vegetable oil in a large skillet or saucepan over medium heat.
- Add the chopped onion to the skillet and sauté for about 4-5 minutes, until the onion becomes translucent.
- Add the minced garlic to the skillet and cook for an additional minute, stirring frequently to prevent the garlic from burning.
- Add the rinsed quinoa to the skillet and toast it for about 2 minutes, stirring constantly.
- Add 1 teaspoon of ground cumin, 1/4 teaspoon of red pepper flakes, a dash of salt, and a dash of black pepper to the skillet. Stir to combine the spices with the quinoa and vegetables.
- Pour in 1.5 cups of vegetable broth. Stir well to ensure the quinoa is evenly distributed in the broth.
- Bring the mixture to a boil, then reduce the heat to low. Cover the skillet with a lid and let it simmer for about 15-20 minutes, or until the quinoa has absorbed the broth and is tender.
- Once the quinoa is cooked, stir in 1 cup of sweet corn kernels and 4 cups of cooked and drained black beans.
- Cook for an additional 5 minutes, allowing the beans and corn to heat through and the flavors to meld together.
- Finely chop 2 tablespoons of coriander leaves.
- Remove the skillet from heat and stir in the chopped coriander leaves just before serving.
- Serve the Quinoa and Black Beans warm as a main dish or as a side dish.
Tips:
- Make sure to rinse the quinoa thoroughly before cooking to remove the natural coating called saponin, which can give it a bitter taste.
- You can use either fresh or frozen sweet corn for this recipe. If using frozen, make sure to thaw and drain it beforehand.
- Feel free to adjust the spices according to your taste preference. If you like more heat, add a bit more red pepper or even some chopped fresh chili.
- If you prefer a more soupy consistency, you can add more vegetable broth or water.
- Garnish with fresh coriander leaves and a squeeze of lime juice for an extra burst of flavor.
This Quinoa and Black Beans recipe is not only easy to prepare but also incredibly versatile. Whether you're looking for a quick weeknight dinner or a satisfying lunch, this dish is sure to become a favorite. With its rich flavors and high nutritional value, it provides a perfect balance of taste and health. Enjoy your meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 160 grams |
| Energy | |
| Calories 120kcal | 5% |
| Protein | |
| Protein 7g | 4% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 7g | 19% |
| Sugar 2.39g | 2% |
| Fat | |
| Fat 1.76g | 2% |
| Saturated 0.23g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 7ug | 1% |
| Choline 27mg | 5% |
| Vitamin B1 0.16mg | 13% |
| Vitamin B2 0.15mg | 11% |
| Vitamin B3 0.85mg | 5% |
| Vitamin B6 0.11mg | 6% |
| Vitamin B9 70ug | 18% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 4.72mg | 5% |
| Vitamin E 0.71mg | 5% |
| Vitamin K 5ug | 4% |
| Minerals | |
| Calcium, Ca 40mg | 3% |
| Copper, Cu 0.22mg | 0% |
| Iron, Fe 2.26mg | 21% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 370mg | 11% |
| Selenium, Se 1.74ug | 3% |
| Sodium, Na 230mg | 15% |
| Zinc, Zn 0.77mg | 7% |
| Water | |
| Water 130g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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