Quinoa with Black Beans and Corn

When it’s just me around for dinner at night, I like something that’s easy, hearty, healthy, flavorful and I like eating it out of one bowl… ‘Meal in a bowl’.  On top of that, it makes great leftovers to pop into the microwave for a good lunch while working!

The flavors are those of many Mediterranean dishes.  Start with some sauteed onions and add cumin, coriander and turmeric.  I love to top it all off with some fresh cilantro from the garden!  That is one herb I have learned to grow and it’s a snap!  I keep the seeds from plants that are finished producing and scratch them into the ground, covering them with a little dirt.  Water them every few days, Lo and Behold they sprout in about 2 weeks and I’m cooking with it again!  I love it!

Quinoa, however, is the star of this dish.  I have another recipe that is posted on this site called, Quinoa Pilaf.  It is one of my most requested dishes for a pot luck.  I go into more details about Quinoa and it’s nutritional benefits in that post.  So, check it out!  But for now, let me give you a quick rundown about Quinoa…

Quinoa is pronounced KEEN-wa.  It provides all nine essential amino acids that our bodies can not make on it’s own, yet crucial for our health.  One cup of cooked quinoa is equal to about 8 grams of protein when cooking it in water.  If you’re using protein rich broths, you’ll have even more!  How can you go wrong with this super food?

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Here’s how I make it.

Quinoa with Black Beans and Corn

Quinoa with Black Beans and Corn

In a medium size pot fitted with a lid, add the chopped onion to the oil over medium heat.  Saute’ for about 5 minutes until they are tender and transparent, stirring frequently to prevent burning.

Quinoa with Black Beans and Corn

Add the quinoa, garlic, cumin, ground coriander, turmeric, salt and pepper.

To rinse or not to rinse the quinoa…  That’s the question of the day here.  If the package you purchase says it has already been rinsed and ready to use, just dump it into the pot.  If you buy it in bulk, most people prefer to rinse it to remove a ‘bitter’ taste.  Totally up to you.  I’ve prepared it both ways and I don’t notice the bitter taste.  Rinsing can be a real pain just because of the shape and size and it can just get everywhere.  Your call!

Quinoa with Black Beans and Corn

Pour in your broth/stock.  I love a good vegetable stock in this recipe because it just adds so much flavor.  I’ve also used chicken broth and it’s good too!

Quinoa with Black Beans and Corn

Place the lid on the pot and bring the broth to a boil over medium high heat.  Then reduce the heat to a low, medium low heat and let it continue cooking with a low boil for 20-25 minutes until all the liquid has been absorbed.

Quinoa with Black Beans and Corn

Fluff that baby with a fork, add the kernels of corn, black beans and stir.  Cover with the lid and cook on low for 5 minutes more until the corn and beans are heated through.

Turn off the burner and let stand 5 minutes.

That 5 minutes is really important for the texture of the quinoa.  It really does make a difference!

Quinoa with Black Beans and Corn

Throw in a hand full of chopped cilantro and toss it around.

Quinoa with Black Beans and Corn

Scoop a big helping into your favorite bowl and serve!  Another thing I like to do is squeeze a wedge of lime over the quinoa.  Just a nice touch to a succulent dish!

Quinoa with Black Beans and Corn

Can you see the cute quinoa?  It has a cool disk like shape to it.  Delicious!

Quinoa with Black Beans and Corn

If you have a husband like mine and he HAS to have meat added, I will grill or roast a chicken breast, slice it up and add it on top.  Or how about some Pan Seared Indian Chicken Breast?

Pan Seared Indian Chicken Breasts

Looking for a couple of other quinoa dishes?  Check these out!

Quinoa Pilaf

Quinoa Pilaf

Apple Cinnamon Breakfast Quinoa

Apple Cinnamon Breakfast Quinoa

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Here’s the printer friendly recipe.

Quinoa with Black Beans and Corn

Prep Time: 5 minutes

Cook Time: 30 minutes

Yield: 4-6 Servings

Quinoa with Black Beans and Corn

Ingredients

  • 1 Tablespoon vegetable oil
  • 1/2 cup onion, chopped
  • 1/2 cup tan quinoa
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup vegetable broth or stock (can use chicken broth)
  • 1 cup frozen corn kernels, thawed
  • 1 - 15 ounce can black beans, drained and rinsed
  • 1/4 cup chopped fresh cilantro, optional
  • lime wedges, optional

Instructions

  1. In a medium size pot fitted with a lid, add the chopped onion to the oil over medium heat. Saute' for about 5 minutes until they are tender and transparent, stirring frequently to prevent burning.
  2. Add the quinoa, garlic, cumin, coriander, turmeric salt, pepper and pour in the vegetable broth/stock.
  3. Place the lid on the pot and bring the broth to a boil over medium high heat. Then reduce the heat to a low, medium low heat and let it continue cooking with a low boil for 20-25 minutes until all the liquid has been absorbed.
  4. Fluff with a fork, add the corn and black beans, stir. Cover with the lid and cook on low for 5 minutes more until the corn and beans are heated through. Turn off the burner and let stand 5 minutes. This 5 minutes is really important for the texture of the quinoa.
  5. If desired, toss in the chopped cilantro and serve with a wedge of lime.
https://sweetteawithlemon.com/quinoa-with-black-beans-and-corn/

Here’s the printer friendly recipe.

 

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