Hazırlık Süresi: 20 dakika
Pişirme Süresi: 40 dakika
Değerlendirme:
FatSecret Üyelerinin Ortalama Değerlendirmesi
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üye tarafından: 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.
Malzemeler
Talimatlar
- 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 üye yemek kitabına bu tarifi ekledi.
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Değerlendirmeler
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 Nis 12 üye tarafından: 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 Mar 09 üye tarafından: sethb
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I loved this recipe! yummy so good!
12 Ağu 08 üye tarafından: 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 Ağu 08 üye tarafından: denni
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Bu tarife gözat
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Daha Fazla Tarif Bul
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Öğün Türüne göre Filtre Et
Yan Öğünler
En Yeni Yemek Tarifleri
Tatlı, çiğneme gerektiren ve sağlıklı atıştırmalık.
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Lezzetli, sağlıklı ve lif açısından zengin.
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Yumuşak, lezzetli ve düşük karbonhidratlı tarif.
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Basit, kolay ve düşük karbonhumlu atıştırmalık.
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Yemek Tarifi Gönder
Beslenme Özeti:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Quinoa and Black Beans bir porsiyonunda 108 vardır.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Kalori Dağılımı: %12 yağ, %70 karb, %18 prot. |
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Besin Değerleri
Porsiyon Boyutu
porsiyon başı
Enerji
451 kj
108 kcal
Yağ
1,5g
Doymuş Yağ
0,198g
Tekli Doymamış Yağ
0,588g
Çoklu Doymamış Yağ
0,468g
Karbonhidratlar
19,44g
Şeker
1,74g
Fiber
4,4g
Protein
5,1g
Sodyum
646mg
Kolesterol
0mg
Potasyum
333mg
Kalori Dağılımı:
Karbonhidrat (%70)
Yağ (%12)
Protein (%18)
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*TGD üzerine kurulmuş 2000 kalori
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