No-Oil Black Beans and Cumin Quinoa.
Are you the kind who wants to make a big batch of food that can give you your fix of carbs, veggies, and fiber in one serving and you’re good to go?
I know I am. Our goal here at Fitness Reloaded is to eat as much home-cooked food as possible, doing as little cooking as possible.
So cooking big quantities helps!
In addition, we’re all about fiber, because fiber is critical when it comes to being able to eat fewer calories, yet not feel hungry. Oh, and it helps you live longer too.
That’s why we recommend our clients start incorporating more legumes into their diet.
Legumes are great way to add a ton of fiber to your meals without compromising on flavor or volume. The black beans I used in this recipe require soaking overnight before they can be boiled and used the next morning, so ensure you plan ahead a little by logging the meal into your meal planner or setting an alarm.
Alternatively, you could use canned black beans, but these don’t taste as well. If you have a pressure cooker, you can skip on the soaking and just use your cooker’s bean setting for 30 min.
I would suggest making it a habit to soak one variety of beans every Friday or Saturday and you are set for the rest of the week!
Here’s how you make no-oil black beans and quinoa:
No-Oil Black Beans with Quinoa
- V
- DF
Nutrition per portion
- Calories 410
- Fat 5 g
- Saturates 1 g
- Protein 21 g
- Carbs 63 g
- Sugars 9 g
- Salt 1415 mg
- Fibre 19 g
Ingredients
- 1/2 lb black beans, dry
- 100 g quinoa, dry
- 2 tbsp water/broth
- 3 cloves garlic, minced
- 1/2 cup green onion, minced
- 8 oz baby carrots, chopped (optional)
- 1 medium green bell pepper, chopped
- 20 oz diced tomatoes, 1 large can
- 1 tsp cumin
- 2 oz sun-dried tomatoes (optional)
Method
- Soak the black beans overnight in water (ensure the beans are completely submerged in water). It would help to add a reminder or log it into your meal planner.
- Boil the black beans in water and salt for 45 minutes or till the beans are soft enough to be pierced with a fork.
- To prep the quinoa, rinse it under water till the water runs clear. Then add the quinoa and 2 cups of water to a saucepan and bring it to boil. Add salt to taste.
- As an optional step, when the quinoa is boiling, add a steaming tray that rests over the saucepan and add the carrots to the tray so they cook as the quinoa boils.
- To a skillet on high heat, add 2 tbsp of water/broth. Add the minced garlic and green onions to the skillet and saute them for a minute.
- Add chopped bell peppers to the skillet. Spread them out evenly to encourage caramelization/browning at the bottom of the pan.
- Once the veggies have caramelized, you will find brown stickiness at the bottom of the skillet, add the boiled beans, baby carrots, diced tomatoes, and cumin to the skillet. Add the sun-dried tomatoes now if you are using them.
- Add the quinoa to the veggies and stir it in. Check for salt and let the quinoa and beans simmer for 5 minutes.
- Turn the heat off and fluff up the quinoa with a fork before serving!
How easy or difficult was this recipe to make? Let me know in the comments below!
This recipe was first posted in the Reloaded membership program for people who want to lose at least 20 pounds or more. If you want to lose more than 20 lbs like a Badass get started here.
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