Rendimientos: 10 porcion(es)
Tiempo de Preparación: 20 mins
Tiempo de Cocción: 40 mins
Comida tipo:
Platos para Acompañar
Clasificación:
Valoración promedia en la comunidad FatSecret
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por el miembro: amryk  Quinoa and Black Beans
A high protein vegetarian dish, good hot or cold, especially the next day.
Ingredientes
Instrucciones
- Rinse quinoa very well to remove bitter coating. Drain and rinse can of black beans. Chop onion, garlic and peppers.
- Heat oil in medium saucepan over medium heat. Stir in onion, garlic and peppers. Sauté until lightly browned.
- Mix quinoa into the saucepan and cover with vegetable broth.
- Season with cumin, curry powder and red pepper flakes, and black pepper. Bring to boil. Cover, reduce heat and simmer for 20 minutes.
- Stir diced tomatoes and black beans into saucepan and continue to simmer about 5 minutes until heated through.
- Optional: Add 1/2 cup chopped fresh cilantro at end.
- Variations: Use 2 cans black beans; use 1 cup frozen corn kernels instead of sweet red peppers; vary seasonings to your taste.
280 miembros han añadido esta receta a su libro de cocina.
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 Revisiones
Like everyone else, I changed it up a bit to suit my tastes but it was a recipe I'd definitely make again. Very tasty, and simple to make.
23 abr. 12 por el miembro: poecgal
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An interesting and spicy variation on quinoa salad which I enjoyed. Some notes:
1. I wouldn't add the garlic quite so early and with so little oil unless you like your garlic burned. I added mine just a minute or two before adding the quinoa.
2. The recipe doesn't say when to add the jalapeno. You should add it in step 2.
3. I added a little of the vegetable stock while sauteeing in step 2, because there's so little oil in the recipe, it helps to keep things from burning.
4. It did indeed make 10 servings, but they are very small servings, a little more than 1/2 cup each. Next time I'll add more veggies to give it more bulk, perhaps celery for texture, green beans or even okra.
5. The recipe calls for no sodium broth, but the nutritional information is calculated using regular broth with plenty of sodium. I thought it needed salt.
29 mar. 09 por el miembro: sethb
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I loved this recipe! yummy so good!
12 ago. 08 por el miembro: CoolBeans
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tried this recipe today, with a few modifications I did a smaller quantity(used can red kidnet beans, which may be same as US black beans?)less calories too for the tin size I used. Well it turned out great, pretty hot and very very tasty, a greart low calorie nutritious meal. Many thanks to amryk
11 ago. 08 por el miembro: denni
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Resumen Nutricional:
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Hay 108 calorías en una porción de Quinoa and Black Beans.
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Desglose de Calorías: 12% grasa, 70% carbh, 18% prot. |
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Info. Nutricional
Tamaño de la Porción
por porción
Energía
451 kj
108 kcal
Proteína
5,1g
Carbohidratos
19,44g
Fibra
4,4g
Azúcar
1,74g
Grasa
1,5g
Grasa Saturada
0,198g
Grasa Poliinsaturada
0,468g
Grasa Monoinsaturada
0,588g
Colesterol
0mg
Sodio
646mg
Potasio
333mg
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Desglose de Calorías:
Carbohidrato (70%)
Grasa (12%)
Proteína (18%)
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*Basado en un IDR de 2000 calorías
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