|Nutritional Guidelines (per serving)|
|Servings: 4 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 9g||12%|
|Saturated Fat 1g||7%|
|Total Carbohydrate 80g||29%|
|Dietary Fiber 20g||70%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Quinoa and black beans combine to make a vegetarian and vegan quinoa salad or pilaf recipe suitable as a lunch, salad or dinner entree. Quinoa and beans provide a healthy amount of protein, and fresh lime juice and cilantro add a Mexican inspired flavor.
Sweet corn kernels or perhaps chopped bell pepper would go well, if you'd like to add some more fresh veggies to this black bean salad, and a dash or two of hot sauce, minced chile pepper or cayenne would be a welcome addition if you like a bit of spice.
Like cooking with quinoa? I know I do! If you like quiona, you might want to branch out and try some other whole grains, too, such as kaniwa, millet and teff! Whole grains such as these are versatile, and, if you buy them in bulk, they're a bargain! And of course, I love shopping in bulk! If you like quinoa already, here's some more healthy whole grains which you've got to try.
- 1 Tbsp olive oil + 2 Tbsp
- 1 medium-small onion (chopped)
- 3 cloves garlic (minced)
- 1 cup quinoa
- 2 cups vegetable broth or water
- 1 12-oz. can vegetarian black beans (drained)
- 2 large tomatoes (diced)
- 1/4 cup fresh cilantro (chopped)
- 1/4 cup red onions, (sliced thin) - optional but adds nice texture and crunch
- Salt and pepper, to taste
- 2 Tbsp. fresh lime juice
In a large skillet, saute onion and garlic in olive oil for 3-4 minutes. Add quinoa and vegetable broth or water. Cover, bring to a boil, then reduce heat to a simmer. Allow to cook for 20-25 minutes, until quinoa is cooked and can be fluffed with a fork. Add diced tomatoes just 1-2 minutes before quinoa is done.
Remove from heat and stir in black beans, lime juice, remaining 2 tablespoons of olive oil, and season generously with salt and pepper, to taste.
Stir in cilantro and sliced red onions just before serving.
Makes four servings of vegetarian quinoa with black beans and tomatoes. This is also a high-protein and gluten-free vegetarian recipe.