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Quinoa and Black Beans recipe – Meatless Mondays
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***It’s easy to go meatless with a vegetarian quinoa recipe!***
Ever since I discovered quinoa (pronounced KEEN-wah), I’ve not been able to stop eating it! I hesitated for a very long time because I didn’t know how to cook it and I really didn’t know if I was going to like the taste.
The first time I made quinoa, I pretty much stuck to a basic recipe. It was good, but a bit plain. Now when I cook quinoa, I add as much creativity as my pans can take and my quinoa recipes always turn out great.
Dry quinoa looks a bit like sesame seeds but when cooked it becomes fluffy with a hint of crunch, making it an excellent substitution for rice, couscous, and pasta.
Quinoa is featured quite often on nutrition sites, nutrition magazines and cooking magazines because of what RealAge researchers call its “nutritional profile.”
A cup of quinoa has more protein than a quarter-pound hamburger and more calcium than a quart of milk.
It’s also loaded with iron, magnesium, and a bevy of other minerals and B vitamins.
No wonder the Incas named it “the mother grain.”
I found this quinoa recipe perfect for this time of the year on Eating Well. This is a complete dish packed with vegetarian protein and you won’t feel a bit hungry with this quinoa recipe!
Quinoa and Black Beans
Quick tip: you can stir in your favorite jarred salsa for extra zing. This quinoa recipe is also good the next day for lunch.
>>>INGREDIENTS<<<
1 teaspoon canola oil
1/2 bell pepper, chopped
2 tablespoons chopped red onion
1/2 cup canned black beans, rinsed
2 tablespoons broth (or water)
1/2 cup hot quinoa (cook according to package directions)
>>>PREPARATION<<<
Heat oil in a small saucepan over medium heat. Add bell pepper and onion and cook until almost tender. Add beans and broth (or water) to the pan. Cook until heated through. Stir in quinoa.
>>>NUTRITIONAL INFORMATION<<<
Makes 2 servings, about 1/2 cup each
Per serving: 162 calories; 4 g fat (0 g sat); 0 mg cholesterol; 27 g carbohydrate; 6 g protein; 4 g fiber; 60 mg sodium; 224 mg potassium.
*** This recipe is part of the Meatless Monday series. It’s easy to go meatless with a vegetarian pasta recipe!***
If this is the first time you are reading about our weekly Meatless Monday feature, you can find out the reason why we’re featuring these vegetarian recipes by visiting this link to read the full story: Why not go meatless on Mondays?
Photo by TheDeliciousLife
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February 2nd, 2010 at 17:27
I love meatless mondays! And quinoa is a special favorite of mine, so thanks for the recipe. My husband does a great dish using quinoa and simmering it in some orange juice with seeds and dried berries in it. Yum!
The avocado and black bean dip also looks especially good. I’ll have to try it this weekend.
Kim