Quinoa and Black Beans
I'm pre-op but love to cook and have been gathering nutritious recipes for after surgery. This one appeals to me even if WLS wasn't a factor. ~Amy~
QUINOA AND BLACK BEANS
INGREDIENTS
- 1 teaspoon vegetable oil
- 1 onion, chopped
- 3 cloves garlic, peeled and chopped
- 3/4 cup uncooked quinoa
- 1 1/2 cups vegetable broth
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- salt and pepper to taste
- 1 cup frozen corn kernels
- 2 (15 ounce) cans black beans, rinsed and drained
- 1/2 cup chopped fresh cilantro
DIRECTIONS
- Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
- Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes, Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro .
A quick internet search yielded some more quinoa recipes http://healthycooking.suite101.com/article.cfm/quinoa_recipe s
I think that the Quinoa and Butternut Squash Gratin Sounds especially tastyQuinoa with Butternut Squash Gratin
- 1 20 oz. package peeled and diced butternut squash or a 1-1/2 lb. butternut squash peeled and diced
- 1 cup organic quinoa
- 2 cups water
- 1 tsp. salt
- 2 Tbsp. olive oil, divided
- 4 cloves garlic, minced
- 2 Tbsp. shallots
- 1/2 cup egg substitute, such as Egg Beaters
- 1 cup shredded Gruyere cheese
- 1 slice Italian bread
- salt and pepper to taste
Preheat oven to 400. Spray a 2-quart baking or gratin dish with nonstick cooking spray.
If using pre-cut butternut squash, pierce the package a few times with a fork and microwave on high for 3-5 minutes until squash is soft and tender. If using a whole squash, peel and cube it, then put in a ziploc plastic bag and seal. Then pierce a few times with a fork and microwave as directed above.
Wash the quinoa in a fine sieve thoroughly (about 5 minutes****il water runs clear. This is very important, as quinoa has a bitter protective coating that can linger even after processing.
Transfer squash and quinoa to a large (2 or 3-quart) pot. Add water and salt to pot and bring to a boil, then reduce heat to low and allow to simmer for 15 minutes or until liquid is absorbed and the quinoa blooms into little spirals. Remove from heat and let rest.
Meanwhile, heat 1 Tbsp. olive oil over medium heat in a small frying pan. Add shallots and cook 3 minutes. Add garlic and cook a minute or two longer, being careful not to let garlic burn. Pour over quinoa and squash mixture, mixing thoroughly. Add egg substitute, 3/4 cup of the cheese, and salt and pepper to taste.
Transfer to prepared baking or gratin dish. Pulse bread in a food processor or blender a few times until fine bread crumbs are formed. Sprinkle remaining cheese and bread crumbs over gratin. Drizzle remaining 1 Tbsp. of olive oil on top and bake for 35-45 minutes or until top is golden brown.
Serves 8.
ReginaL · 3 replies · 838 views
