Vorbereitungszeit: 20 Minuten
Kochzeit: 40 Minuten
Bewertung:
Durchschnittliche Bewertung von FatSecret Mitgliedern
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vom Mitglied: amryk  Quinoa and Black Beans
A high protein vegetarian dish, good hot or cold, especially the next day.
Zutaten
Anleitung
- 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 Mitglieder haben dieses Rezept ihrem Kochbuch hinzugefügt.
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 Rezensionen
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 Apr 12 vom Mitglied: 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 Mrz 09 vom Mitglied: sethb
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I loved this recipe! yummy so good!
12 Aug 08 vom Mitglied: 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 Aug 08 vom Mitglied: denni
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Leicht süßer, schmackhafter und kalorienarmer Snack.
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Diese Protein Balls sind schnell gemacht und schmecken extrem lecker.
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Weich, süß und so lecker.
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Ein cremiger Protein-Haferbrei, den du in nur 5 Minuten zubereiten kannst.
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Ernährungsübersicht:
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Es sind 108 Kalorien in 1 Portion Quinoa and Black Beans.
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Kalorien Analyse: 12% fett, 70% kohlh, 18% eiw. |
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Nährwertangaben
Portionsgröße
pro portion
Energie
451 kJ
5%
108 kcal
Fett
1,5g
2%
Gesättigte Fette
0,198g
1%
Einfach ungesättigte Fette
0,588g
Mehrfach ungesättigte Fette
0,468g
Kohlenhydrate
19,44g
7%
Zucker
1,74g
2%
Ballaststoff
4,4g
Eiweiß
5,1g
10%
Salz
1,62g
27%
Cholesterin
0mg
Kalium
333mg
17%
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Kalorien Analyse:
Kohlenhydrate (70%)
Fett (12%)
Eiweiß (18%)
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*Basierend auf einem ETB von 2000 Kalorien
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