Quinoa Black Bean Stew Recipes
BLACK BEAN & CORN QUINOA
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter's college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. -Lindsay McSweeney, Winchester, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a large skillet, heat oil over medium-high heat. Add onion, red pepper, celery and seasonings; cook and stir 5-7 minutes or until vegetables are tender., Stir in stock and corn; bring to a boil. Stir in quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed., Add beans and 1/3 cup cilantro; heat through, stirring occasionally. Sprinkle with remaining cilantro.
Nutrition Facts : Calories 375 calories, Fat 10g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 668mg sodium, Carbohydrate 60g carbohydrate (5g sugars, Fiber 10g fiber), Protein 13g protein.
QUINOA AND BLACK BEANS
Very flavorful alternative to black beans and rice. Quinoa is a nutty grain from South America.
Provided by 3LIONCUBS
Categories Side Dish Grain Side Dish Recipes
Time 50m
Yield 10
Number Of Ingredients 11
Steps:
- Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
- Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
- Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
Nutrition Facts : Calories 153.3 calories, Carbohydrate 27.8 g, Fat 1.7 g, Fiber 7.8 g, Protein 7.7 g, SaturatedFat 0.2 g, Sodium 516.9 mg, Sugar 1.5 g
MEXICAN CHICKEN STEW WITH QUINOA & BEANS
Spicy chicken casserole with a healthy superfood side dish of protein-rich quinoa
Provided by Sarah Cook
Categories Dinner, Main course
Time 55m
Number Of Ingredients 13
Steps:
- Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.
- Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.
- Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the sugar and season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side.
Nutrition Facts : Calories 336 calories, Fat 6 grams fat, SaturatedFat 0.9 grams saturated fat, Carbohydrate 34.7 grams carbohydrates, Sugar 15.8 grams sugar, Fiber 4.1 grams fiber, Protein 33.4 grams protein, Sodium 2.1 milligram of sodium
QUINOA BLACK BEAN STEW
Quinoa is an ancient millet-like grain. It is added to this stew along with loads of fresh vegetables, hearty black beans, and lots of flavorful herbs and spices. Because this dish keeps in the refrigerator for about a week, you can always make a big pot and enjoy it for several days. NOTE: The site wouldn't take Herbamare as an ingredient so I said seasoned salt instead. Herbamare can be hard to find and expensive, so you can use recipe #513886 #513886 to make your own - and it's cheaper than store-bought.
Provided by lazyme
Categories Potato
Time 40m
Yield 9 serving(s)
Number Of Ingredients 17
Steps:
- Heat the oil in an 8-quart stockpot over medium heat.
- Add the onions, potatoes, leeks, celery, carrots, bell peppers, and garlic.
- Saute for about 10 minutes, or until the vegetables begin to soften.
- Add the cabbage, squash, water, quinoa, herbamare, and cumin, and cook for 10 minutes, or until the squash is soft.
- Add the beans to the pot along with the parsley and cilantro, and stir well.
- Heat thoroughly.
- Ladle the hot stew into bowls and enjoy.
- MEAT EATER'S CHOICE:.
- Add 2 pounds of cubed cooked chicken to the stew 5 minutes before serving.
Nutrition Facts : Calories 251.8, Fat 4.9, SaturatedFat 0.7, Sodium 67.8, Carbohydrate 45.6, Fiber 9.5, Sugar 7.7, Protein 9
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