Resultado: 10 porção/porções
Tempo de Preparação: 20 mins
Tempo de Cozimento: 40 mins
Tipo de refeição:
Acompanhamentos
Avaliação:
Avaliação Média dos Membros FatSecret
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por membro: amryk ![](https://m.ftscrt.com/static/member/66b0ae4f-9b91-42d9-a387-5b464a2355c7_tiny.jpg)
Quinoa and Black Beans
A high protein vegetarian dish, good hot or cold, especially the next day.
Ingredientes
Instruções
- 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 membros adicionaram esta receita ao seu livro de receitas.
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Revisões
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 membro: 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 membro: sethb
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I loved this recipe! yummy so good!
12 ago 08 por membro: 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 membro: denni
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Resumo Nutricional:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Existem 108 calorias em 1 porção de Quinoa and Black Beans.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Repartição das Calorias: 12% gord, 70% carbs, 18% prot. |
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Fatos Nutricionais
Quantidade
por porção
Energia
451 kj
108 kcal
Carboidratos
19,44g
Açúcar
1,74g
Proteínas
5,1g
Gorduras
1,5g
Gordura Saturada
0,198g
Gordura Monoinsaturada
0,588g
Gordura Poliinsaturada
0,468g
Colesterol
0mg
Fibras
4,4g
Sódio
646mg
Potássio
333mg
Repartição das Calorias:
Carboidratos (70%)
Gorduras (12%)
Proteínas (18%)
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*Baseado num IDR de 2000 calorias
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