QUINOA, CHICKPEAS & BLACK BEANS

I found my true love for rice and beans when I travelled in Costa Rica with my husband a few years back. Whenever we stopped at various roadside restaurants, the sure winner every time was the rice and beans. I am not sure how they make them so addicting, but I ate them almost everyday when I was there. Aside from South American cuisine, I also discovered that rice and beans (“rice and peas”) go extremely well with the amazing flavors of jerk chicken.  

This recipe is actually a substitute for rice and beans and is incredibly healthy as well.  Quinoa, especially when paired with black beans, provides a great source for vegetarians to get a complete form of protein. Make sure when you buy these ingredients that they are 100% natural, and organic if possible.

I always make a huge portion of this recipe so I am sure to have something for lunch over the next couple days.

Quinoa, chikpeas & black beans

2014-04-22 08:37:39

Serves 8

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159 calories

25 g

0 g

5 g

6 g

1 g

124 g

367 g

2 g

0 g

3 g

Nutrition Facts

Serving Size

124g

Servings

8

Amount Per Serving

Calories 159

Calories from Fat 41

% Daily Value *

Total Fat 5g

7%

Saturated Fat 1g

3%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 0mg

0%

Sodium 367mg

15%

Total Carbohydrates 25g

8%

Dietary Fiber 2g

10%

Sugars 2g

Protein 6g

Vitamin A

6%

Vitamin C

7%

Calcium

4%

Iron

9%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Chickpeas ingredients

1. • 1 tablespoon of olive oil
2. • 1 can organic chickpeas, rinsed and drained
3. • ½ teaspoon salt
4. • 2 teaspoons curry powder
5. • ½ teaspoon ground coriander seeds
6. • ¼ teaspoon paprika

Quinoa & black beans ingredients

1. • ½ tablespoon olive oil
2. • 1 onion, diced
3. • 3 cloves garlic, minced
4. • ¾ cup of quinoa
5. • 1 ½ cup of vegetable stock
6. • 1 teaspoon ground cumin
7. • ½ teaspoon cayenne pepper
8. • 1 cup of frozen corn kernels
9. • 1 can black beans, rinsed and drained
10. • 2 sprigs of scallions, chopped
11. • salt and pepper
12. • 1 tablespoon of lemon juice
13. • ½ cup cilantro, chopped

Instructions

1. 1. Heat 1 tablespoon of olive oil in a medium sauté pan, add the chickpeas and sauté for 2 minutes. Add the salt, curry, ground coriander and paprika and roast for few minutes more. Set aside.
2. 2. Heat 1/2 tablespoon of olive oil in a large sauté pan (that has a matching lid) and sauté the onions and garlic until lightly browned. Mix in the quinoa, vegetable stock, cumin and cayenne pepper, and bring to a boil. Cover with a lid, reduce the heat and let simmer for about 15-20 min, or until the quinoa has absorbed the liquid. Turn the heat off, and let it rest under the lid for another 5 min.
3. 4. Add the sautéed chickpeas, black beans, frozen corn and scallions. Heat everything until the corn is thawed and heated through. Add salt and pepper to taste.
4. 5. Squeeze lemon juice over the quinoa, chickpeas and black beans, and sprinkle with fresh cilantro.

By DiepLicious

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calories

159

fat

5g

protein

6g

carbs

25g

more

DiepLicious http://dieplicious.com/

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