This tasty and nutritious quinoa and black beans recipe is a perfect choice for a hearty lunch or dinner. Brimming with fiber and protein from the quinoa and black beans, it gets a kick of flavor from cayenne and cumin. Top it off with the crunch of corn and freshness of cilantro for a dish that's as pleasing to the palate as it is to the eye.
The star ingredients of this recipe, quinoa, and black beans, may not be everyday items in everyone's pantry. Quinoa is a grain crop that is cooked like rice. It's rich in proteins and fibers, which makes it a popular choice among health-conscious people. Black beans are legumes packed with protein and fiber. They are often available in cans at your local supermarket. If you prefer, you can also buy them dried. However, keep in mind that dried black beans need to be soaked overnight before use.
Quinoa and Black Beans Ingredients
Vegetable oil: Used to sauté the onion and garlic, adding a layer of flavor.
Onion: Brings sweetness and depth to the dish when sautéed.
Garlic cloves: Adds a distinctive flavor, ranging from mild to very spicy, depending on how it's cooked.
Quinoa: A grain rich in fiber and protein; it gives the dish its texture and bulk.
Vegetable broth: Used to cook the quinoa, adding a depth of flavor.
Cumin: A spice that adds an earthy flavor.
Cayenne pepper: Adds a spicy kick to the dish.
Salt: Enhances other flavors.
Ground black pepper: Gives a mild heat and enhances other flavors.
Frozen corn kernels: Adds a pop of sweetness and texture.
Black beans: Packed with protein and fiber, they complement quinoa's nutty flavor.
Fresh cilantro: Adds a fresh, herbal note.
One reader, Fanchette Hurtado says:
This quinoa and black beans recipe is a game-changer! The flavors are so vibrant and the dish is incredibly satisfying. The combination of quinoa, black beans, and spices creates a delicious and nutritious meal. It's become a staple in my weekly menu. Highly recommend trying it out!
Techniques Required for Preparing Quinoa and Black Beans
How to sauté onions and garlic: In a saucepan over medium heat, heat the vegetable oil. Add finely chopped onions and minced garlic, and cook and stir for about 10 minutes or until they are lightly browned. This will help to develop their flavors and aromas.
How to cook quinoa: Add the quinoa to the sautéed onion and garlic mixture. Pour in the vegetable broth and season with cumin, cayenne pepper, salt, and black pepper. Bring the mixture to a boil, then cover the saucepan, reduce the heat, and let it simmer for about 20 minutes or until the quinoa is tender and the broth is absorbed. This will ensure that the quinoa is perfectly cooked and flavorful.
How to incorporate frozen corn: Stir the frozen corn into the quinoa and black bean mixture, and continue to simmer for about 5 minutes or until the corn is heated through. This will add a sweet and crunchy texture to the dish.
How to mix in black beans and cilantro: Once the corn is heated through, gently mix in the black beans and freshly chopped cilantro. This will add protein and a fresh, herby flavor to the dish.
How To Make Quinoa and Black Beans
This quinoa and black beans recipe is a great way to incorporate some fiber into your meals. Plus points because this recipe is also completely vegan.
Serves:
Ingredients
- 1tspvegetable oil
- 1onion,chopped
- 3garlic cloves,chopped
- ¾cupquinoa
- 1½cupsvegetable broth
- 1tspcumin,ground
- ¼tspcayenne pepper
- salt and ground black pepper,to taste
- 1cupfrozen corn kernels
- 30ozblack beans,rinsed and drained
- ½cupfresh cilantro,chopped
Instructions
-
Heat oil in a saucepan over medium heat; cook and stir onion and garlic for 10 minutes or until lightly browned.
-
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 for about 20 minutes or until quinoa is tender and broth is absorbed.
-
Stir frozen corn into the saucepan, and continue to simmer for about 5 minutes or until heated through; mix in the black beans and cilantro.
Nutrition
- Calories: 368.53kcal
- Fat: 2.75g
- Saturated Fat: 0.47g
- Trans Fat: 0.00g
- Monounsaturated Fat: 0.73g
- Polyunsaturated Fat: 1.11g
- Carbohydrates: 66.84g
- Fiber: 14.87g
- Sugar: 2.85g
- Protein: 21.00g
- Sodium: 375.22mg
- Calcium: 122.06mg
- Potassium: 1410.82mg
- Iron: 5.16mg
- Vitamin A: 6.90µg
- Vitamin C: 1.57mg
Technique Tip for Perfecting Quinoa and Black Beans
When cooking the quinoa, ensure that you rinse it thoroughly before adding it to the saucepan. This helps to remove any saponins, a naturally occurring compound that can give the quinoa a bitter taste. Use a fine mesh strainer to rinse the quinoa under cold water for a couple of minutes until the water runs clear. This will result in a more flavorful and enjoyable dish.
Time-Saving Tips for Making Quinoa and Black Beans
Prep ahead: Chop the onions and garlic in advance to save time during the cooking process.
One-pot wonder: Use a single pot to cook the quinoa and black beans together, minimizing clean-up time.
Canned beans: Consider using canned black beans to skip the soaking and cooking time required for dried beans.
Frozen corn: Opt for frozen corn kernels instead of fresh corn for convenience and time-saving.
Substitute Ingredients For Quinoa and Black Beans Recipe
quinoa - Substitute with bulgur: Bulgur has a similar nutty flavor and chewy texture, making it a great substitute for quinoa in this recipe.
black beans - Substitute with pinto beans: Pinto beans have a similar creamy texture and mild flavor, making them a suitable substitute for black beans in this recipe.
vegetable broth - Substitute with chicken broth: Chicken broth can add a savory depth of flavor to the dish, complementing the other ingredients well.
cumin - Substitute with coriander: Coriander has a citrusy and slightly sweet flavor that can provide a unique twist to the dish while still complementing the other spices.
cayenne pepper - Substitute with smoked paprika: Smoked paprika can add a mild heat and a smoky flavor, enhancing the overall taste of the dish.
frozen corn kernels - Substitute with diced bell peppers: Diced bell peppers can provide a similar crunch and sweetness to the dish, adding a pop of color and flavor.
fresh cilantro - Substitute with flat-leaf parsley: Flat-leaf parsley can offer a fresh and herbaceous flavor, similar to cilantro, without the distinctive citrus notes.
Presenting Quinoa and Black Beans
Elevate the plating: When presenting the quinoa and black beans, focus on creating a visually appealing plate. Use clean lines and carefully arrange the quinoa and black beans to create an elegant and sophisticated presentation.
Incorporate vibrant colors: Introduce pops of color to the dish by garnishing with fresh cilantro and bright corn kernels. The contrast of colors will make the dish visually striking and appetizing.
Utilize negative space: Embrace the concept of negative space on the plate to allow the quinoa and black beans to stand out. This will draw attention to the textures and components of the dish.
Add a touch of elegance with garnishes: Consider adding a sprinkle of smoked paprika or a drizzle of lime juice to enhance the flavors and add a touch of sophistication to the presentation.
Focus on precision: Pay attention to the placement of each element on the plate, ensuring that every component is meticulously arranged to showcase the dish's artistry and attention to detail.
Consider the plate shape and size: Select a plate that complements the colors and textures of the quinoa and black beans. The right plate can elevate the overall presentation and create a memorable visual impact.
Essential Kitchen Tools for Making This Recipe
- Saucepan: A deep cooking pan with a handle and a lid, used for cooking on a stovetop.
- Spatula: A kitchen tool with a wide, flat blade, used for lifting, flipping, or spreading foods.
- Cutting board: A durable board on which food is cut and prepared.
- Knife: A sharp-edged tool used for cutting or slicing ingredients.
- Measuring cups and spoons: Utensils used to measure exact amounts of ingredients for recipes.
- Vegetable peeler: A tool used to remove the outer skin or peel of vegetables.
- Can opener: A device used to open metal cans.
- Strainer: A kitchen tool with a perforated surface used for draining liquids from food.
- Stove: A cooking appliance used for applying heat to the base of cookware.
- Mixing bowl: A bowl used for combining ingredients during food preparation.
- Wooden spoon: A utensil used for stirring, mixing, and serving food.
- Grater: A kitchen tool used to grate foods into fine pieces.
- Measuring jug: A container with a spout used for measuring and pouring liquids.
- Colander: A bowl-shaped kitchen utensil with perforations for draining liquids from food.
- Lid: A cover for a pot or pan used during cooking to retain heat and moisture.
Storing and Freezing Quinoa and Black Bean Leftovers
Allow the quinoa and black beans to cool completely before storing. This will prevent moisture from accumulating and causing spoilage.
Transfer the cooled mixture to an airtight container or resealable plastic bag. Press out any excess air to prevent freezer burn.
Label the container or bag with the date and contents for easy identification.
Store the quinoa and black bean mixture in the refrigerator for up to 5 days.
For longer storage, place the airtight container or resealable plastic bag in the freezer. The mixture will keep for up to 3 months.
When ready to eat, thaw the frozen quinoa and black beans in the refrigerator overnight.
Reheat the mixture in a microwave or on the stovetop, stirring occasionally, until heated through. Add a splash of vegetable broth or water if needed to restore moisture.
Serve the reheated quinoa and black beans as a side dish or use it as a filling for burritos, tacos, or salads.
How To Reheat Leftover Quinoa and Black Beans
Stovetop method: heat a small amount of olive oil or vegetable broth in a saucepan over medium heat. Add the leftover quinoa and black beans and stir gently until heated through, about 5-7 minutes. If the mixture seems dry, add a splash of broth or water to help moisten it.
Microwave method: place the leftover quinoa and black beans in a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent the quinoa from drying out. Microwave on high for 1-2 minutes, stirring halfway through, until heated through.
Oven method: preheat the oven to 350°F (175°C). Place the leftover quinoa and black beans in an oven-safe dish and cover with aluminum foil. Bake for 15-20 minutes, or until heated through. Remove the foil for the last 5 minutes of baking to allow any excess moisture to evaporate.
Add moisture: if the leftover quinoa and black beans seem dry, add a small amount of vegetable broth, water, or even salsa to help moisten the dish and prevent it from drying out during reheating.
Adjust seasonings: taste the reheated quinoa and black beans and adjust the seasonings as needed. You may want to add a squeeze of lime juice, a sprinkle of fresh cilantro, or a pinch of salt and pepper to brighten up the flavors.
Interesting Fact About Quinoa and Black Beans
Quinoa is a complete protein, containing all nine essential amino acids, making it an excellent source of plant-based protein. It is also high in fiber and rich in vitamins and minerals, making it a nutritious addition to any meal.
Is This Recipe Budget-Friendly for Home Cooking?
This quinoa and black beans recipe is highly cost-effective for a household. Quinoa and black beans are affordable and nutritious staples. The addition of vegetable broth, onion, and garlic enhances the flavor without significantly increasing the cost. This recipe offers a balance of protein, fiber, and essential nutrients. The approximate cost for a household of 4 people is around $10, making it a budget-friendly and wholesome option. Overall Verdict: 9/10
Is This Quinoa and Black Bean Dish Healthy?
This quinoa and black beans recipe is a nutritious and well-balanced dish. Here's why:
- Quinoa is a superfood packed with protein, fiber, vitamins, and minerals. It's also gluten-free, making it suitable for people with gluten sensitivities.
- Black beans are an excellent source of plant-based protein, fiber, and various nutrients like folate, iron, and magnesium.
- The recipe includes vegetables like onion, garlic, and corn, which provide additional vitamins, minerals, and antioxidants.
- Using vegetable broth instead of water adds more flavor and nutrients to the dish.
- The spices used, such as cumin and cayenne pepper, not only enhance the taste but also have potential health benefits like boosting metabolism and aiding digestion.
- Cilantro is a fresh herb rich in antioxidants and vitamins, adding a burst of flavor and nutrition to the dish.
To make this recipe even healthier, consider the following suggestions:
- Increase the amount of vegetables by adding diced bell peppers, zucchini, or carrots to the dish. This will boost the fiber content and provide a wider range of vitamins and minerals.
- Replace the vegetable oil with a healthier option like olive oil or avocado oil, which are rich in heart-healthy monounsaturated fats.
- Reduce the amount of salt used in the recipe, especially if using canned black beans. Rinse the beans thoroughly to remove excess sodium.
- Serve the quinoa and black bean mixture over a bed of fresh greens like spinach or kale to increase the nutrient density of the meal.
- Top the dish with sliced avocado for an extra dose of healthy fats and a creamy texture.
- Squeeze fresh lime juice over the finished dish to add a bright, citrusy flavor and a boost of vitamin C.
Editor's Opinion on This Quinoa and Black Bean Recipe
This quinoa and black beans recipe is a delightful combination of flavors and textures. The quinoa is perfectly cooked and infused with the aromatic blend of cumin and cayenne pepper, while the black beans add a hearty and satisfying element. The addition of sweet corn and fresh cilantro brings a burst of freshness to the dish. Overall, it's a well-balanced and nutritious recipe that is both delicious and satisfying.
Enhance Your Quinoa and Black Beans Recipe with These Unique Side Dishes:
Similar Recipes to Quinoa and Black Beans
Appetizer and Dessert Pairings for Quinoa and Black Beans
Why trust this Quinoa and Black Beans Recipe:
This recipe is a delicious and nutritious choice for anyone looking for a wholesome meal. The combination of quinoa and black beans provides a complete source of protein, while the addition of cumin and cilantro infuses the dish with rich, aromatic flavors. The use of vegetable broth ensures a depth of taste, and the incorporation of corn kernels adds a touch of sweetness. With the perfect balance of spices and fresh ingredients, this recipe promises a satisfying and flavorful dining experience.
Was this page helpful?
Have your own special recipe to share? Submit Your Recipe Today!
Related Recipes
Mexican Black Bean Salad Recipe
Quinoa and Black Bean Salad Recipe
Freshii Pangoa Bowl Recipe
Vegetarian Slow Cooker Quinoa Chili Recipe
Vegetarian Instant Pot Quinoa Recipe
Legume and Quinoa Salad Recipe
Vegan Quinoa Casserole Recipe
One-Skillet Mexican Quinoa Recipe
Sweet Potato & Black Bean Chilli with Zesty Quinoa Recipe
Copycat Taco Bell’s Black Beans And Rice Recipe
Cheesy Quinoa Stuffed Sweet Potato Recipe
