Embark on a culinary journey to prepare the delectable "Black Bean and Tomato Quinoa," a wholesome and flavorful dish that offers a symphony of tastes and textures. This tantalizing recipe combines the goodness of nutrient-rich quinoa, protein-packed black beans, juicy tomatoes, and an explosion of vibrant spices. Not only is this dish satisfying and delicious, but it also caters to various dietary preferences, making it a perfect choice for health-conscious individuals and vegetarians alike.
Here are our top 7 tried and tested recipes!
BLACK BEAN AND TOMATO QUINOA
Categories Bean Onion Tomato Side Steam Vegetarian Quick & Easy High Fiber Cinco de Mayo Quinoa Healthy Cilantro Gourmet Sugar Conscious
Yield Makes 4 (side dish) servings
Number Of Ingredients 10
Steps:
- Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.
- Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
- Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.
- Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.
BLACK-BEAN & TOMATO QUINOA
Quinoa (pronounced "keen-wa" ) is a a fast-cooking, protein-packed whole grain. This is a healthy and great tasting dish. Also, it is great for adding extras like avocado, corn, bell peppers or whatever you have on-hand that sounds good.
Provided by Juenessa
Categories < 60 Mins
Time 40m
Yield 4 side dish servings
Number Of Ingredients 10
Steps:
- Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.
- Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
- Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes.
- Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve).
- Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes.
- Remove pot from heat and remove lid.
- Let stand, still covered with towel, 5 minutes.
- Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.
Nutrition Facts : Calories 402.3, Fat 12.4, SaturatedFat 4.5, Cholesterol 15.3, Sodium 16.9, Carbohydrate 59.7, Fiber 12.9, Sugar 3.1, Protein 15.9
BLACK BEAN AND TOMATO QUINOA
Steps:
- Whisk together the lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.
- Wash the quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
- Cook the quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in a sieve, then set the sieve in the same pot with 1 inch of simmering water (the water should not touch the bottom of the sieve).
- Cover the quinoa with a folded kitchen towel, then cover the sieve with a lid (don't worry if the lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove the pot from the heat and remove the lid. Let stand, still covered with the towel, 5 minutes.
- Add the quinoa to the dressing and toss until the dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.
BLACK-BEAN AND TOMATO QUINOA SALAD
Quinoa is a fast-cooking, protein-packed whole grain. Steamed, it makes a perfect partner for lime-spiked black beans and fresh tomato.
Provided by alison.klein
Categories Black Beans
Time 30m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.
- Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
- Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve).
- Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes.
- Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.
- Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.
Nutrition Facts : Calories 337.8, Fat 9.3, SaturatedFat 2.7, Cholesterol 7.6, Sodium 16.2, Carbohydrate 52.7, Fiber 10.4, Sugar 3.1, Protein 13.3
BLACK BEAN & CORN QUINOA
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter's college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. -Lindsay McSweeney, Winchester, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a large skillet, heat oil over medium-high heat. Add onion, red pepper, celery and seasonings; cook and stir 5-7 minutes or until vegetables are tender., Stir in stock and corn; bring to a boil. Stir in quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed., Add beans and 1/3 cup cilantro; heat through, stirring occasionally. Sprinkle with remaining cilantro.
Nutrition Facts : Calories 375 calories, Fat 10g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 668mg sodium, Carbohydrate 60g carbohydrate (5g sugars, Fiber 10g fiber), Protein 13g protein.
QUINOA AND BLACK BEANS
Very flavorful alternative to black beans and rice. Quinoa is a nutty grain from South America.
Provided by 3LIONCUBS
Categories Side Dish Grain Side Dish Recipes
Time 50m
Yield 10
Number Of Ingredients 11
Steps:
- Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
- Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
- Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
Nutrition Facts : Calories 153.3 calories, Carbohydrate 27.8 g, Fat 1.7 g, Fiber 7.8 g, Protein 7.7 g, SaturatedFat 0.2 g, Sodium 516.9 mg, Sugar 1.5 g
SPEEDY MEXICAN BLACK BEANS AND QUINOA
A super-speedy simple supper the whole family will love. Full of Mexican flavor, but not too spicy. The ingredients are great to keep on hand in the pantry so you can whip this up on those busy nights.
Provided by mlovestocook
Categories Everyday Cooking
Time 40m
Yield 6
Number Of Ingredients 10
Steps:
- Bring 4 cups water to a boil in a medium saucepan. Stir in quinoa and 2 teaspoons chicken bouillon. Reduce heat to medium-low, cover, and simmer until water is absorbed and quinoa is tender, 20 to 25 minutes.
- Meanwhile, combine remaining 1 1/2 cups water and 1 teaspoon bouillon with black beans, diced tomatoes, cumin, coriander, garlic powder, and pepper in another medium saucepan. Bring to a boil. Reduce heat to medium and cover. Simmer until quinoa is ready.
- Remove quinoa from heat and let sit for 5 minutes. Spoon the quinoa into bowls. Top with the seasoned beans and Monterey Jack cheese.
Nutrition Facts : Calories 418.4 calories, Carbohydrate 62.1 g, Cholesterol 16.7 mg, Fat 9.8 g, Fiber 14.3 g, Protein 21.7 g, SaturatedFat 4.1 g, Sodium 1026.8 mg, Sugar 0.3 g
Tips:
- Rinse the quinoa thoroughly before cooking. This will remove the bitter coating and help the quinoa cook evenly.
- Use a variety of vegetables in your quinoa salad. This will add flavor, texture, and nutrients to the dish.
- Don't overcook the quinoa. Quinoa should be cooked until it is tender but still has a slight bite to it.
- Let the quinoa cool completely before assembling the salad. This will help prevent the salad from becoming soggy.
- Use a light vinaigrette or dressing. This will allow the flavors of the quinoa and vegetables to shine through.
Conclusion:
Black bean and tomato quinoa salad is a delicious, healthy, and easy-to-make salad that is perfect for lunch or dinner. It is packed with protein, fiber, and nutrients, and it can be customized to your liking. Whether you are a vegetarian or a meat-eater, this salad is sure to please everyone at your table.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love