Mediterranean

Quinoa & Black Bean Medley


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Quinoa is South American dish primarily and if you have not tasted till now then you are in for a treat, it is highly nutritious and naturally gluten free, it is rich in protein, calcium & iron.

It is worth including quinoa in our regular diet. Try out this nutritious & delicious dish which you would love to cook again & again. In this recipe boiled quinoa is mixed with black brans, spices, tomatoes, corn kernels, fresh coriander.

Step-by-Step Easy & Quick Recipe –

Prep Time           Cook Time                 Total Time                   Yields

25 mins                    25 mins                   50 mins                    1-2 Serving

Ingredients:

Quinoa – 1 cup

Water or vegetable/chicken broth – 1 ¼ cup

Boiled corn kernels – ½ cup

Black bean – ½ cup (canned & drained)

Fresh green coriander or cilantro – ¼ cup

Tomato – 1 medium – chopped

Salt per taste

Ground black pepper

Cayenne pepper – ¼ teaspoon

Cumin powder – ¼ teaspoon

Instructions:

  • Heat olive oil in a pan and add chopped onions, stir fry for 2-3 mins and add minced garlic, fry further for 3-4 mins, till onions & garlic start getting slightly brown.
  • Now place quinoa in a mesh strainer and rinse with cold water to take out the oils that may taste bitter. Now add quinoa and water or stock of your choice.
  • Add salt, ground pepper, cumin powder & cayenne powder, bring to boil, cover and let it simmer at low heat for next 15-20 mins and when quinoa is ready add boiled corn kernels & black beans to the pan. Mix gently.
  • Add chopped coriander or cilantro along with chopped tomatoes.

Note: this can be served as a main or side dish as per choice, am sure every one on the table will love this protein packed dish full of flavors & taste, Enjoy!

Happy Cooking!!

Picture Courtesy: dishesanddishes.wordpress.com

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