ONE POT QUINOA AND BEANS Recipe | HIGH PROTEIN Vegetarian and Vegan Meals
This One Pot Quinoa Recipe is High protein and is perfect for Vegetarian and Vegan Meals. This one pot recipe made with quinoa and beans is not only filling but also tastes delicious. Make a big batch of this one pot meal and enjoy it through out the week. This quinoa recipe makes a perfect lunch or dinner. Enjoy!
???? Let me know in the comments below if you like my one pot Quinoa and beans recipe. Is there another quinoa recipe you'd like to see me prepare?
▶️ QUINOA RECIPE INGREDIENTS: (4 servings approx.)
1 Cup / 190g Quinoa (Thoroughly washed and soaked)
2 Cups / 1 Can (398ml Can) Cooked Black Beans (drained/rinsed)
3 Tablespoon Olive Oil
1 +1/2 Cup / 200g Onion - chopped
1+1/2 Cup / 200g Red Bell Pepper - chopped into small pieces
2 Tablespoon Garlic - finely chopped
1+1/2 Cup / 350ml Passata / Tomato Puree / Strained Tomatoes
1 Teaspoon Dry Oregano
1 Teaspoon Ground Cumin
2 Teaspoon Paprika (NOT SMOKED)
1/2 Tsp Ground Black Pepper
1/4 Teaspoon Cayenne Pepper or to taste (optional)
1+1/2 Cups / 210g Frozen Corn kernels (you can use fresh corn)
1+1/4 Cup / 300ml Vegetable Broth (Low Sodium)
Add Salt to Taste (I have added total 1+1/4 Tsp of Pink Himalayan Salt. Please note I have used low sodium broth and beans)
Garnish:
1 cup / 75g Green Onion - chopped
1/2 to 3/4 cup / 20 to 30g Cilantro (Coriander leaves) or to taste - chopped
Lime or Lemon juice to taste (1/2 to 3/4 Tablespoon - Taste the quinoa first before adding the lime juice and add accordingly or only if needed)
Drizzle of extra virgin Olive oil (I added 1 tablespoon of organic cold pressed olive oil)
▶️ METHOD:
Thoroughly wash the quinoa - a few times until the water runs clear (this will get rid of any impurities/bitterness and will give quinoa a clean taste). Then soak for 30 minutes.
???? After 30 minutes drain the water from quinoa and let it sit in the strainer to get rid of any excess water.
Also, drain 2 cups or 1 can (398ml) of cooked black beans and allow it to sit in the strainer to drain any excess water.
(Use a Wider Pot to cook this dish, the quinoa will cook more evenly without getting mushy).
To a heated pot add olive oil, onion, red bell pepper, 1/4 teaspoon salt and fry on medium to medium-high heat until the onions and peppers start to brown. Adding salt to onion/peppers will release it's moisture and help it cook faster, so don’t skip this step. Once the onion and peppers start to brown, add chopped garlic. Fry for about 1 to 2 minutes or until fragrant. Add the spices - oregano, ground cumin, black pepper, paprika, cayenne pepper and fry for 1 to 2 minutes on low to medium-low heat.
Add the passata/tomato puree and cook on medium heat to get rid of the excess moisture of the tomato pure and until the puree turns thick. It will take about 4 minutes or so. Add the soaked/strained quinoa, cooked black beans, frozen corn, salt, vegetable broth and mix well. Bring to a vigorous boil. Stir in between so that the quinoa does not stick to the bottom of the pan. Cover and cook on LOW heat for about 15 minutes or until the quinoa is cooked (but not mushy).
Uncover and turn off the heat. Garnish with chopped green onion, cilantro, lime juice, drizzle of olive oil. Mix very gently because quinoa is very soft at this point and over mixing can cause the quinoa to get mushy.
(NOTE: taste the quinoa before adding lime juice and then add lime juice accordingly or if you think it's needed)
Serve hot. This recipe is perfect for meal planning and can be stored in the refrigerator for 3 to 4 days.
▶️ IMPORTANT TIPS:
???? Use a Wider Pot to cook this dish, so that the quinoa can cook more evenly without getting mushy
???? Thoroughly wash the quinoa a few times until the water runs clear, this will get rid of any impurities/bitterness and will give quinoa a clean taste
???? Cooking time depends on several factors - type of cooking pot, type of stove, moisture content of the ingredients etc. so use your judgement and adjust accordingly
???? Adding salt to onion/peppers while frying it, will release it's moisture and help it cook faster, so don’t skip this step
*****
Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????
Here you will find easy and nourishing plant-based / vegan recipes for your everyday cooking. I draw my inspiration from classic, traditional, & modern cuisines around the world. I take pride in creating recipes and videos for your best viewing experience. Subscribe for my latest vegan recipes!
Subscribe for my latest vegan recipes!
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Easy Three Bean Soup
This easy three bean soup is hearty and packed full of protein, just perfect for a cosy weeknight dinner. All you need is three types of canned beans, and you'll be ready to face any chilly evening.
Full recipe at:
????How to Make Quinoa Bean Soup | Nutritarian Recipes | Dr. Joel Fuhrman
????How to Make Quinoa Bean Soup | Nutritarian Recipes | Dr. Joel Fuhrman
What To Watch Next
**************************************************************
Is Calorie Restriction Something You Need to Worry About in a Nutritarian Diet? |Eat to Live Podcast
HOW TO MAKE DEHYDRATED SHIITAKE BLT
Why Do You Need the Omega-3 Fatty Acids: DHA and EPA?
Subscribe to Dr. Fuhrman's channel
**************************************************************
Follow Dr. Fuhrman on
========
Podcast:
Instagram:
Facebook:
VEGETABLE QUINOA NOURISH BOWL Recipe | HIGH PROTEIN Vegan and Vegetarian Meal Ideas
Indian Style Vegetable Quinoa Nourish Bowl Recipe is a perfect one pot meal.
Healthy Vegan and Vegetarian Meal Ideas. Easy Quinoa recipes for any day of the week.
???? Let me know in the comments if you enjoyed my vegan nourish bowl recipe?
▶️ INGREDIENTS for Quinoa Recipes: (3 to 4 servings)
1 cup/190g Quinoa (soaked for about 30 minutes)
3 Tbsp Olive oil
1+1/2 cup 200g Onion
1+1/2 Tbsp Garlic or to taste - finely chopped
1/2 Tbsp Ginger or to taste - finely chopped
1/2 Tsp Turmeric
1 Tsp Paprika (NOT SMOKED)
1 Tsp Ground Cumin
1 Tsp Ground Coriander
1/4 Tsp Cayenne Pepper (Optional)
Salt to taste (I have added total 1/4 + 3/4 teaspoon of pink Himalayan salt)
150g / 1 cup Carrots
130g / 1 cup Green Beans
200g / 1 cup Tomatoes - chopped
70g / 1/2 cup Frozen Green Peas
325ml / 1+1/3 cup Water OR AS REQUIRED (???? Sometimes one batch of quinoa can be more dry than the other, SO ADJUST THE COOKING WATER QUANTITY ACCORDINGLY)
100g / 3+1/2 cup Spinach - LEAVES ONLY (I have added baby spinach)
Lemon juice to taste (I have added 1/2 tablespoon)
Ground Black Pepper to taste (I have added 1/2 teaspoon)
1/2 cup / 70g Cashews (Toasted)
2 Tablespoon / 5g Cilantro (Coriander leaves) - very finely chopped
▶️ METHOD:
Start by thoroughly washing the quinoa a few times until the water runs clear and then soak in water for about 30 minutes. Once the quinoa is soaked, drain the water from the quinoa and let it sit in the strainer.
To a heated pan add the cooking oil, onion and 1/4 teaspoon salt. Adding salt to onion will release its moisture and help it cook faster so please don’t skip it. Fry the onion on medium to medium-high heat until it just starts to brown.
Once the onion has starts, add the finely chopped garlic and ginger and fry for 30 seconds. Then add carrots, green beans and spices (Turmeric, Paprika,Ground Cumin, Ground Coriander, Cayenne Pepper) and mix well. Fry on medium heat for about 2 to 3 minutes. Then add the soaked quinoa, chopped tomatoes, frozen peas, salt and water to the pan. Bring it to a vigorous boil. Then cover the lid and reduce the heat to low. Cook on low heat for about 20 to 25 minutes or until the quinoa is cooked.
Once the quinoa is cooked, turn off the stove. RIGHT AWAY ADD THE SPINACH LEAVES WHILE THE QUINOA IS STILL STEAMING HOT, SO THAT THE SPINACH CAN WILT FROM THE HEAT. Along with lemon juice and ground black pepper and mix thoroughly BUT GENTLY. Top it with toasted cashews and chopped cilantro (coriander leaves). Serve hot.
▶️ IMPORTANT TIPS:
???? Thoroughly wash the quinoa, this will get rid of any impurities/gunk/bitterness and will give a cleaner taste to the quinoa
???? Every stove is different SO ADJUST THE HEAT AND COOKING TIME AS REQUIRED
???? Adding salt to onion will release it's moisture and will help it cook faster so please don’t skip it
???? Sometimes one batch of quinoa can be more dry than the other, SO ADJUST THE COOKING WATER QUANTITY ACCORDINGLY
???? After the quinoa is cooked. RIGHT AWAY ADD THE SPINACH LEAVES WHILE THE QUINOA IS STILL STEAMING HOT, SO THAT THE SPINACH CAN WILT FROM THE HEAT.
*************
Welcome to the Official YouTube Channel of Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????
Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
So, subscribe to my channel to stay up to date on the latest vegan recipes! Hit the bell to never miss a video!????
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????????How to Make Quinoa Bean Soup #shorts
????????How to Make Quinoa Bean Soup #shorts
What To Watch Next
**************************************************************
Is Calorie Restriction Something You Need to Worry About in a Nutritarian Diet? |Eat to Live Podcast
HOW TO MAKE DEHYDRATED SHIITAKE BLT
Why Do You Need the Omega-3 Fatty Acids: DHA and EPA?
Subscribe to Dr. Fuhrman's channel
**************************************************************
Follow Dr. Fuhrman on
========
Podcast:
Instagram:
Facebook:
QUINOA BLACK BEAN NOURISH BOWL | HIGH PROTEIN Vegetarian and Vegan Meals Idea
Wholesome Black Beans and Quinoa Nourish Bowl. High Protein Vegetarian and Vegan Meal Ideas perfect for meal prep/planning.
???? Let me know in the comments if you enjoyed my vegan quinoa recipe.
▶️ RECIPE INGREDIENTS: (Servings 4 to 5 servings)
???? To Cook Quinoa:
1+1/2 Tablespoon Olive Oil
1 Tablespoon Garlic - finely chopped
1/2 Cup / 125ml Tomato puree or Passata/Strained tomatoes
1 Cup / 190g Quinoa (I have used tri-colour quinoa)
1+1/3 Cup / 325ml Water OR as required
1+1/2 Cup / 200g Frozen Corn
???? Other Ingredients:
1 Cup / 150g Red Bell Pepper - cut into 1/2 X 1/2 inch pieces
3/4 Cup / 140g Cherry/Grape Tomatoes - cut in half
1/2 Cup / 65g Red Onion - chopped
1/2 Cup / 30g Green Onion - chopped
1/2 Cup / 15g Cilantro (Coriander leaves) - chopped
1+1/2 Cup / 250g / 398ml Can - Cooked Black Beans (Rinsed/Drained well)
???? SALAD DRESSING:
3 Tablespoon Lemon Juice OR to taste
1 Tablespoon Olive Oil (I have added Organic Cold Pressed Olive Oil)
2 Tablespoon Maple syrup OR to taste
1 Teaspoon Ground Cumin
1/2 Teaspoon Ground Black Pepper
Salt to Taste (I have added 1+1/8 teaspoon of pink Himalayan salt)
(For extra heat you could add 1/8 to 1/4 teaspoon of Cayenne pepper)
OPTIONAL - Top with Avocado
▶️ METHOD:
Start by chopping the vegetables and set it aside. Thoroughly rinse the quinoa until the water runs clear and set aside. Also, rinse the cooked black beans thoroughly in a strainer and set it aside to drain any excess water.
To a heated pan add olive oil, garlic, chili flakes and fry on medium-low heat until the garlic start's to sizzle. Be careful not to burn the garlic. Add the tomato puree/passata and cook on medium to medium-low heat for another 1 to 2 minutes to cook out the raw flavour of the puree.
Add the rinsed quinoa, water and mix well. Add the frozed corn and bring to a boil. Cover the lid and reduce the heat to low. Cook for about 20 minutes or until the quinoa is cooked. Don’t let the quinoa get mushy.
As soon as the quinoa is cooked, transfer it to a large mixing bowl. Spread it our evenly and ALLOW IT TO COOL DOWN COMPLETELY.
To prepare the dressing add lemon juice, olive oil, maple syrup, ground cumin, ground black pepper and salt to a small bowl. Mix thoroughly and set it aside.
By now the quinoa would have cooled down, if not, wait till it completely cools down. Add the red bell pepper, Cherry/Grape tomatoes, red onion, green onion, cilantro and cooked black beans to the bowl with quinoa. Stir the dressing again to make sure everything is well incorporated. Then add the dressing to the quinoa/veggies and mix well.
You can eat it right away, BUT I HIGHLY RECOMMEND TO CHILL THE SALAD IN THE REFRIDGERATOR FOR A COUPLE HOURS BEFORE SERVING. This will allow the flavours to blend and it tastes so good cold. This salad is good just on it's own, but you can top with avocado just before serving
This recipes is perfect for meal prep / meal planning - it stores well in the refrigerator for up to 3 days, if stored well in an airtight container.
▶️ IMPORTANT NOTES:
???? Thoroughly wash the quinoa, this will get rid of any impurities/gunk/bitterness and will give a cleaner taste to the quinoa
???? Thoroughly rinse the cooked black beans in a strainer and set it aside to drain any excess water. We do not want any soggy beans
???? Every stove is different so regulate the heat as required. If at any point you notice the pan is getting over heated, reduce the heat
???? Regarding cooking the quinoa, do not let the quinoa get mushy. Cook until the quinoa is cooked but still holds it's shape.
???? After you mix the dressing with the quinoa and veggies, I HIGHLY RECOMMEND TO CHILL IT IN THE REFRIGERATOR FOR A COUPLE HOURS BEFORE SERVING. This will allow the flavours to blend and tastes so good cold
???? This recipes is perfect for meal prep / meal planning, as it stores in the refrigerator for up to 3 days - if stored well in an airtight container
*************
Welcome to YouTube Channel of Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator ????
Here you will find easy and nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, and modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
Subscribe to stay up to date on the latest vegan recipes! Hit the bell to never miss a video!????
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✅ Follow Food Impromptu:
Instagram ▶️
Pinterest ▶️
Subscribe to Food Impromptu here ⤵️
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