Valmisteluiden vaatima aika: 20 min
Kypsennysaika: 40 min
Arvostelu:
FatSecret-jäsenten arvosteluiden keskiarvo
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jäseneltä: 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.
Ainesosat
Ohjeet
- 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 jäsentä on lisännyt tämän reseptin keittokirjaansa.
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Arvostelut
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 huhti 12 jäseneltä: 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 maalis 09 jäseneltä: sethb
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I loved this recipe! yummy so good!
12 elo 08 jäseneltä: 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 elo 08 jäseneltä: denni
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Lisukkeet
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Helppo ja nopea, vähäkalorinen resepti aamiaiseksi.
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Tämä helppo ja herkullinen ruokalaji, joka valmistuu vain 25 minuutissa.
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Yksinkertainen, terveellinen ja helppo tehdä.
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Lähetä resepti
Yhteenveto ravinnosta:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
108 kaloria yhdessä Quinoa and Black Beans annoksessa.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Kalorien jakautuminen: 12% rasva, 70% hh, 18% prot. |
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Ravintosisältö
Annoskoko
annosta kohti
Energiaa
451 kJ
5%
108 kcal
Rasvaa
1,5g
2%
Tyydyttyneitä rasvahappoja
0,198g
1%
Kertatyydyttämättömiä rasvahappoja
0,588g
Monityydyttymättömiä rasvahappoja
0,468g
Hiilihydraatit
19,44g
7%
Sokereita
1,74g
2%
Kuitua
4,4g
Proteiinia
5,1g
10%
Suola
1,62g
27%
Kolesterolia
0mg
Kalium
333mg
17%
Kalorien jakautuminen:
Hiilihydraattia (70%)
Rasvaa (12%)
Proteiinia (18%)
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*Perustuu 2000 kalorin GDA:han
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