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会员：: amryk  Quinoa and Black Beans
A high protein vegetarian dish, good hot or cold, especially the next day.
材料
做法
- 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个用户收藏这个菜谱。
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 评论
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.
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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.
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I loved this recipe! yummy so good!
2008年08月12日 会员：: 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
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这些蛋白质棒不仅健康而且美味且易于制作。
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美味，低热量的配菜。
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早餐或点心的美味面包。
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美味且易于准备。
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营养总结:
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Quinoa and Black Beans的每一食用份量含有108卡路里
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热量分解： 12% 脂肪, 70% 碳水物, 18% 蛋白质. |
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营养成分
食用量
每份
能源
451 千焦
108 千卡
蛋白质
5.1克
脂肪
1.5克
饱和脂肪
0.198克
多不饱和脂肪
0.468克
单不饱和脂肪
0.588克
胆固醇
0毫克
碳水化合物
19.44克
糖
1.74克
纤维
4.4克
钠
646毫克
钾
333毫克
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热量分解：
碳水化合物 (70%)
脂肪 (12%)
蛋白质 (18%)
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