By If you are looking for a healthy, high-protein meal that is both filling and delicious, this one-pot quinoa and black bean recipe is the perfect addition to your plant-based diet. Whether you are vegan, vegetarian, or simply looking for an easy lunch or dinner, this meal is a great way to pack in nutrients with minimal cleanup. This recipe makes approximately four servings and is excellent for meal planning as it stays fresh in the refrigerator for three to four days.
Ingredients
• 1 Cup (190g) Quinoa: Thoroughly washed, soaked, and strained.
• 2 Cups (1 Can/398ml) Cooked Black Beans: Drained and rinsed.
• 3 Tablespoons Olive Oil.
• 1 ½ Cup (200g) Onion: Chopped.
• 1 ½ Cup (200g) Red Bell Pepper: Chopped into small pieces.
• 2 Tablespoons Garlic: Finely chopped.
• 1 ½ Cup (350ml) Passata / Tomato Puree.
• 1 ½ Cups (210g) Frozen or Fresh Corn Kernels.
• 1 ¼ Cup (300ml) Low-Sodium Vegetable Broth.
• Spices: 1 tsp dry oregano, 1 tsp ground cumin, 2 tsp paprika (not smoked), ½ tsp ground black pepper, and ¼ tsp cayenne pepper (optional).
• Salt to taste: Approximately 1 ¼ tsp of Pink Himalayan Salt is recommended if using low-sodium broth and beans.
The Garnish
To elevate the flavors before serving, use the following:
• 1 cup (75g) Green Onion: Chopped.
• ½ to ¾ cup (20-30g) Cilantro: Chopped.
• Lime or Lemon Juice: ½ to ¾ tablespoon, added only if needed after tasting.
• Extra Virgin Olive Oil: A drizzle (approx. 1 tablespoon) for a rich finish.
Cooking Method
1. Prepare the Quinoa and Beans: Thoroughly wash the quinoa until the water runs clear to remove any bitterness. Soak the quinoa for 30 minutes, then drain it and let it sit in a strainer to remove excess water. Similarly, ensure your black beans are well-drained.
2. Sauté the Aromatics: Heat a wider pot (this ensures the quinoa cooks evenly without getting mushy) and add olive oil, onion, and red bell pepper. Add 1/4 teaspoon of salt immediately; this helps the vegetables release moisture and cook faster. Fry until they begin to brown, then add the garlic and fry for 1 to 2 minutes until fragrant.
3. Toast the Spices: Add the oregano, cumin, black pepper, paprika, and cayenne pepper. Fry on low to medium-low heat for 1 to 2 minutes.
4. Thicken the Base: Stir in the passata or tomato puree. Cook for about 4 minutes on medium heat until the moisture evaporates and the puree thickens.
5. Simmer: Add the quinoa, black beans, corn, remaining salt, and vegetable broth. Bring the mixture to a vigorous boil, stirring occasionally to prevent the quinoa from sticking.
6. Cook: Cover the pot and reduce heat to LOW. Cook for about 15 minutes or until the quinoa is tender but not mushy.
7. Finish and Serve: Turn off the heat and uncover. Add the green onion, cilantro, lime juice, and a drizzle of olive oil. Mix very gently to avoid mashing the soft quinoa. Serve hot and enjoy!