Temps de Préparation: 20 mins
Temps de Cuisson: 40 mins
Type de repas:
accompagnements
Note:
Note Moyenne des Membres FatSecret
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par le membre: amryk
Quinoa and Black Beans
A high protein vegetarian dish, good hot or cold, especially the next day.
Ingrédients
Directives
- 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 membres ont ajouté cette recette à leur livre de cuisine.
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Commentaires
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 avr. 12 par le membre: 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 mars 09 par le membre: sethb
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I loved this recipe! yummy so good!
12 août 08 par le membre: 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 août 08 par le membre: denni
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Proposer une Recette
Résumé Nutritionnel:
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Il y a 108 calories dans 1 portion de Quinoa and Black Beans.
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Répartition Calorique: 12% gras, 70% glu, 18% prot. |
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Valeurs Nutritives
Taille de Portion
par portion
Énergie
451 kj
5%
108 kcal
Gras
1,5g
2%
Gras Saturés
0,198g
1%
Gras Monoinsaturés
0,588g
Gras Polyinsaturés
0,468g
Glucides
19,44g
7%
Sucre
1,74g
2%
Fibre
4,4g
Protéine
5,1g
10%
Sel
1,62g
27%
Cholestérol
0mg
Potassium
333mg
17%
Répartition Calorique:
Glucide (70%)
Gras (12%)
Protéine (18%)
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*Basé sur une VQR de 2000 calories
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