Ever wondered how to make a black bean quinoa dish in under 10 minute? Well, look no further. This recipe is full of healthy ingredients and is sure to please even the pickiest of eaters.
If you’re looking for a healthy and delicious recipe, look no further than this black bean quinoa dish. Packed with healthy ingredients like quinoa, black beans, corn, and diced tomatoes, this dish is sure to delight and satisfy you.
And best of all, it’s so easy to make 🙂
Black bean and quinoa are a great source of protein and fiber. It is also a good source of iron and magnesium. The black beans and quinoa provide a good amount of protein and fiber, while the vegetables add color and flavor and can be served as a main course or as a side dish.
This quinoa dish will provide the perfect filling meal to enjoy on a chilly night. It is hearty and filling, but still light and healthy. This recipe is easy to follow and can be made in under 10 minutes, making it the perfect weeknight dinner option. Enjoy!Jump to Recipe
How to Make Black Bean Quinoa Fried Rice Recipe
This black bean quinoa stir fry is a quick and easy way to get a healthy, flavorful meal on the table. The quinoa provides a satisfying base, while the black beans add protein and fiber.
The veggies and spices give the dish plenty of flavor, and the whole thing comes together in just minutes. Also, it’s vegan and gluten-free, so anyone can enjoy it.
So next time you’re looking for a healthy and delicious weeknight meal, give this black bean quinoa stir fry a try. You won’t be disappointed.
Quinoa: This is added in this recipe to make it a complete meal, but feel free to substitute for wild rice if you want a heavier dish. The quinoa will however, need to be cooked before adding to the stir fry.
Key lime juice: If you want to make this recipe unique, simply omit the key lime juice and use vegetable broth instead of chicken broth.
Scallions: scallions make great additions to salads, soups, and other dishes. You can also use them as a healthy and tasty garnish for your meals. If you’re looking for a way to add more flavor to your food without adding calories, scallions are a great option.
Peppers: A mix of green, red and yellow peppers brings a beautiful sight to any dish, as well as a variety of nutritional benefits.
Green bell peppers have the most vitamin C – twice as much as oranges! They are also a good source of vitamins A and B6, folate, and fiber. Green peppers get their color from chlorophyll, which is a phytochemical that has been shown to have anti-inflammatory and antioxidant properties.
Red bell peppers are the sweetest of the bunch and are also a good source of vitamins A, C, and B6, as well as folate and fiber. Red peppers get their color from lycopene, an antioxidant that has been linked with a reduced risk of heart disease and some types of cancer.
Yellow bell peppers are the least sweet of the bunch and are also a good source of vitamins A, C, and B6, as well as folate and fiber. Yellow peppers get their color from carotenoids, which are antioxidants that can help protect your cells from damage.
Seasonings: In this recipe, I used thyme, dill and oregano but you can easily swap it for other herbs like parsley, chives or even basil. You could also add some finely chopped ginger for extra flavor. If you want a bit more of a kick, you could also add some red pepper flakes.
The great thing about this recipe is that it’s so versatile. You can easily swap out the herbs for whatever you have.
- 1 cup quinoa, cooked
- 1 cup black bean, cooked
- 1/2 red pepper, chopped
- 1/2 green pepper, chopped
- 1/2 yellow pepper, chopped
- 1 red onion, minced
- 1/2 ginger, diced
- scallions, as needed
- 1 key lime, juiced
- 2 tablespoon sesame oil
- 1 habanero pepper, diced
- 1/2 teaspoon dry basil
- 1/4 teaspoon dry thyme
- 1/2 teaspoon dry sage
- 1/2 teaspoon dry oregano
- 1/ teaspoon sea salt
- In a medium sauce pan, and oil and heat for a few seconds. Add onion and ginger and let it sauté for about 2 minutes (or until they are translucent) on medium heat .
- Add scallions, habanero pepper and thyme. Add a little sea salt and sauté for another 3 minutes.
- Add cooked black bean, cooked quinoa along with seasonings, sea salt, and cilantro. Combine well
- Add the key lime juice and mix again
- Serve warm. Enjoy!
How much protein is in black beans and quinoa?
Black beans and quinoa are both excellent sources of protein. A cup of black beans provides about 15 grams of protein, while a cup of quinoa provides about 8 grams.
However, quinoa is a complete protein, meaning that it contains all nine essential amino acids. This makes it a particularly good choice for vegetarians and vegans who may need to supplement their diet with additional protein sources.
In addition to being high in protein, black beans and quinoa are also low in fat and rich in fiber. They can be used in a variety of recipes, or simply enjoyed on their own.
So whether you’re looking for a quick snack or a hearty meal, black beans and quinoa are sure to fit the bill.
Do quinoa and beans make a complete protein?
Quinoa is a good source of protein, but do quinoa and black bean make a complete protein? First, let’s look at what a complete protein is.
A complete protein is one that contains all nine of the essential amino acids needed by the human body. While our bodies can produce some of these amino acids, others must be obtained through our diet.
So, do quinoa and beans contain all nine of the essential amino acids? Quinoa is missing one – methionine – while beans are missing two – lysine and methionine. However, when these two foods are eaten together, they provide all nine of the essential amino acids, making them a complete protein.
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How many calories are in quinoa and black beans?
There are about 215 calories in quinoa and black beans.
This vegan quinoa and black bean dish is a healthy and delicious option for those looking for a meatless meal. They are both packed with nutrients, and the dish is also low in calories. Whether you’re vegan or not, this is a great option for a satisfying and nutritious meal.
- 1 1 cup quinoa cooked
- 1 1 cup black bean cooked
- ½ 1/2 red pepper chopped
- ½ 1/2 green pepper chopped
- ½ 1/2 yellow pepper chopped
- 1 1 red onion minced
- ½ 1/2 ginger diced
- scallions as needed
- 1 1 key lime juiced
- 2 2 tablespoon sesame oil
- 1 1 habanero pepper diced
- ½ 1/2 teaspoon dry basil
- ¼ 1/4 teaspoon dry thyme
- ½ 1/2 teaspoon dry sage
- ½ 1/2 teaspoon dry oregano
- ½ 1/2 teaspoon sea salt
- In a medium sauce pan, and oil and heat for a few seconds. Add onion and ginger and let it sautée for about 2 minutes (or until they are translucent) on medium heat.
- Add scallions, habanero pepper and thyme. Add a little sea salt and sautée for another 3 minutes.
- Add cooked black bean, cooked quinoa along with seasonings, sea salt, and cilantro. Combine well.
- Add the key lime juice and mix again.
- Serve warm. Enjoy!