This is a really delicious curry dish without all the crazy ingredients. We all enjoyed this very much, even the kids! Again, not the best picture but as you know I’m usually pressed for time!
This makes about 6-8 decent sized servings, plenty for leftovers!
Water/Veggie Broth for sauté
1 large onion, chopped
4 cloves garlic, minced
2 to 3 Tbsp minced ginger (I like 3)
2 tsp ground cumin
1 tsp ground coriander
1 to 2 tsp curry powder (I used 2 tsp of Kashmiri Curry from World Spice. It’s very mild, my kids like it!)
1/2 tsp turmeric
1 cinnamon stick
4 carrots, peeled and sliced
4 small sweet potatoes OR 2 large ones , peeled and chopped
5-6 cups spinach or kale (I used lacinato kale)
3 celery stalks , chopped
1 green pepper ( optional)
2 cans coconut milk (I used one regular and one lite)
2 Tbsp tomato paste
1 tsp sea salt, or to taste
1/2 cup of chopped cilantro
1 block of extra firm tofu – drain, press and cubed – optional
( you can add any other type of veggies or herbs you would like)
1. Water/broth sauté diced onions until soft. Add garlic , ginger, ground cumin, ground coriander, curry powder, turmeric, cinnamon stick and sauté for 5 min.
2. Add carrots, spinach/kale, celery , carrots, sweet potatoes, green pepper or any other veggies, coconut milk , tomato paste , cilantro, sea salt. Add in some veggie broth or water if you feel as though there isn’t enough liquid.
3. Stir well, bring to a boil then cover simmer on medium heat for 25 to 30 min or until all veggies are soft. If using tofu, add it in 10-15 minutes before it’s all done.
4. Remove cinnamon stick. Let it sit for a few minutes before serving to let the sauce thicken.
5. Serve over rice or quinoa (I used quinoa)
** Note: you can add vegetable broth or a little water if you feel you need more liquid
Talk about a protein powerhouse! This salad is pretty easy to put together and perfect for a quick lunch or dinner. If you have little kids, like I do, you totally understand how important quick meals are!! I originally made this salad without the Basil Lime Dressing but my hubby insisted I post it together since it was so good. We haven’t tried this out on our kids yet but we will soon. I’m thinking it may be a bit spicy for them but we shall see
If you don’t want to make the dressing, just add the lime juice and agave to the salad recipe. I thought about adding chopped cilantro but I though it might be a bit much with the basil dressing. Next time I’ll add some chopped jicama and maybe some corn as well. Hope you enjoy it as much as we did!!
Fiesta Bean Salad with Basil Lime Dressing
- 1 large 28oz can chickpeas OR 2-15oz cans, rinsed and drained – SAVE THE LIQUID FOR THE DRESSING!!!
- 1-15oz can black beans
- 1 1/2 – 2 cups sprouted green lentils (optional but adds a nice crunch. Not sure how to sprout lentils? SEE HERE)
- 1 large red pepper, diced small
- 1 cucumber, diced
- 2 cups spinach, chopped
- 4 cups prepared quinoa – I added mine after it had cooled for about 20 minutes, still pretty warm
- 1 tsp cumin
- 1/2 tsp ground coriander
- 1/2 tsp cayenne pepper (This amount gave it a little kick but not too much. Adjust as you wish)
- 1/4 cup raw pumpkin seeds
- 1 large avocado, diced
Basil Lime Dressing
* You can double this recipe and keep what you don’t use for other salads… it’s pretty good!
2-3 Tbsp agave
1/8 cup lime juice
1/8 cup apple cider vinegar
1/3 cup fresh basil (roughly chopped)
1/2 cup bean liquid from canned beans
1/4 tsp salt
1/8 tsp pepper
- Add beans, lentils, red pepper and cucumber together in a large bowl. Mix gently.
- Add cumin, coriander and cayenne pepper and mix throughout.
- Add quinoa and spinach and gently combine mixture until fully mixed.
- Add pumpkin seeds and… you guessed it! Mix gently
- Add as much dressing as you’d like and combine until completely mixed.
- Serve with chopped avocado on top!
You’re probably saying adzuki what? That’s what I said when I first heard about these little red beans. Burgers are a staple in our house lately (easy finger food for our 1-year old) and I’m always up for a new bean so I added some to my last Nuts.com order. To be honest, these burgers came out a little bland so I decided to spruce them up a bit with a few toppings and WALAH… YUMMY GOODNESS!!! Okay… enough with the caps lock, you get the picture
Both of our kids love these burgers smeared with a little hummus and topped with chopped avocado. I prefer the wrap thing myself. My best friend came over for dinner with her nephew a few nights ago when I served these burgers… he wasn’t a fan but our son was happy to eat his share!
LOL!!! Had to share those pics, they’re too funny! Okay… onto the burger recipe.
NOTE: Once you make the burgers, here are the ingredients I used to make the wraps:
* Collard Greens – pick larger ones for wraps
* Mango Chutney (from Trader Joe’s)
* Plain Hummus (I make my oil-free hummus or use Trader Joe’s Mediterranean Hummus in a pinch)
* Lentil Sprouts (See my sprouting post)
Original burger recipe from Choosing Raw… great site!!!
Curried Quinoa and Adzuki Bean Patties (vegan, gluten free, soy free)
Makes 6-8 Burgers
1/2 cup quinoa, dry
1 3/4 cup cooked adzuki beans (I buy mine from Nuts.com - $3.99/lb for organic)
3/4 cup chopped onion
1/4-1/2 cup chickpea flour
2 tsp curry powder
1 tsp cumin
3/4 tsp sea salt (or to taste)
Black pepper to taste
Cooking spray (I use the spectrum brand) or a scant amount of coconut oil for sauteeing and grilling
1. Bring 1 cup water to boil and add the quinoa. Lower heat to a simmer, cover and cook for 15 minutes WITHOUT OPENING THE LID! Remove from heat and let sit, fluff with a fork.
2. Sautee the onion till golden and tender.
3. When quinoa is done, add quinoa, onion, chickpea flour, and adzuki beans to a food processor. Pulse quickly until the mixture is forming a dough that is uniform and sticks together, but still has some texture. Add spices and pulse a few more times to incorporate. If at any point you feel as though you’re overprocessing, you can transfer the bean and quinoa mixture to a bowl and mix with your hands!
4. Shape mixture into six patties and spray a skillet or pan with coconut oil. Cook for five minutes over medium heat, flip, and continue to cook for another five minutes or so.
You have no idea how happy I am that I can make this at home now. I’ve been dreaming about this oil-free quinoa salad from Whole Foods ever since I brought a tiny little container of it home and devoured it in two seconds. I searched the internet for a copycat recipe but no luck… I saved the label from the container and decided to figure it out on my own!
This recipe makes plenty of leftovers to last you for a few (or more) days. Perfect for busy people who enjoy quick and easy leftovers. All of these measurements were estimations, just throw in the ingredients to suit your tastes. I really don’t think you could mess this up!
I’ve been eating this so fast, I haven’t had a chance to put it in a bowl and take a proper picture so please forgive me! Just trust me, you don’t need a fancy picture of this one… I PROMISE you will love it!!!
California Quinoa Salad
1 cups mixed quinoa from Trader Joe’s – regular quinoa or red quinoa would work well here too
2 cups water (for cooking quinoa – I cooked mine in my rice cooker on the white rice setting)
1/2 package frozen mango from Trader Joe’s, thawed OR 2-3 diced fresh mangos
1/4 large red onion, diced
1/2 medium to large red pepper, diced
1/2 small bunch cilantro, chopped
1 cup shredded, unsweetened coconut
1/3 cup unsalted, dry-toasted slivered almonds
3/4 cup raisins
1 1/2 cups frozen edamame, thawed
Juice of 2-3 limes
2-3 Tbsp Balsamic Vinegar.
1. Rinse quinoa well, cook as directed.
2. Fluff quinoa well when done, spread out and let cool.
3. Add all other ingredients and toss.
4. Enjoy cold!!
- Citrus Black Bean Quinoa Salad (kidtestedfirefighterapproved.com)
I love any excuse to use curry! I go though phases where I cook with it all week, then I forget about it for awhile. I always come back to it though, I just ordered a few new curries from World Spice Merchant and I can’t wait to try them!
I made this one at my in-law’s house, it was a huge hit! I served this over quinoa but it would be great over brown rice or any other tasty grain! My toddler really enjoyed this as well!!
Sweet Potato Curry with Kale & Chickpeas
Serves: 4 to 6
- 1 medium onion, chopped
- 2 to 3 cloves garlic, minced
- 2 large sweet potatoes or 4 medium garnet yams, peeled and cut into large dice
- One 16- to 20-ounce can chickpeas, drained and rinsed OR 2 – 2 1/2 cups cooked chickpeas
- One 16-ounce can diced tomatoes (I used no-salt added fire roasted flavor!)
- 2 scallions, thinly sliced
- 2 teaspoons good-quality curry powder, or more, to taste (I used Kashmiri Curry)
- 2 teaspoons minced fresh ginger, more or less to taste
- 1 teaspoon ground cumin, or more, to taste
- 8 to 12 ounces chard, any variety, or a combination of chard and beet greens – I used kale
- 1/4 cup chopped cilantro or parsley, or more or less to taste – I used cilantro
- 1/4 cup raisins, optional (but HIGHLY recommended)
- Salt and freshly ground pepper to taste
Water sauté onion and garlic in a large pan until golden. Add the sweet potato dice and cup and a half or so of water; bring to a simmer and cook until just tender, adding just enough additional water if needed, as they cook, to keep the mixture moist.
Stir in the chickpeas, tomatoes, scallions, curry powder, ginger, and cumin and bring the mixture to a simmer again; cook over low heat for 10 minutes or so, until the sweet potatoes are tender.
Meanwhile, strip or cut the kale/chard leaves (and beet greens, if using) away from the stems. Slice the stems thinly, and cut the leaves into strips.
Add the kale/chard to the skillet, in batches if necessary, and cover. Cook briefly, just until the chard wilts, then stir in. Cook over low heat for 5 minutes, or until the chard is tender but not overdone. Stir in the cilantro and optional raisins. Season with salt and pepper, then serve.
Ever since I discovered the oil-free cold salads at Whole Foods, I’ve been on a quest to find good quinoa and lentil salad recipes. While I thoroughly enjoy my sampler box of all the oil-free salads they offer, I cannot continue that type of expensive habit!
My youngest is now eating solid food three meals a day which means I REALLY have limited time to eat! That’s why I love this quick and easy salad recipe. It’s easy to make and the leftovers are fantastic for days!
I often pack this in my diaper bag for an after-workout snack and I’ve even eaten it for breakfast. I keep steamed greens ready in my fridge at all times and I often add those to this salad as well. Enjoy!
Original recipe from Healthy Mammas.
Citrus Black Bean Quinoa Salad
(2) 15-oz cans no-salt added black beans, drained and rinsed OR 4 cups cooked black beans
1/4 – 1/2 minced red onion, diced small (I used 1/2 of a medium sized red onion)
1 large grapefruit, divided into segments and cut into cubes (An orange would work too!)
1-2 roasted red bell peppers (in water), diced (you could also use 1 large fresh red bell pepper)
1 cup frozen corn, thawed
2 cups cooked quinoa
2 large (ripe but firm) avocado, diced
1 small bunch fresh cilantro (about a handful), chopped into small pieces (also rinsed well!)
Dressing Ingredients – Simple yet so good!
juice of 3-4 limes (I like lime so I used 4)
2 tsp cumin
3 T water or low-sodium broth (I use leftover bean cooking liquid)
. Rinse and chop all your veggies.
. Place black beans, red onion, grapefruit, cilantro, bell pepper, avocado and corn in a large bowl. Toss to combine.
. In a small bowl, whisk together all dressing ingredients. Add quinoa and dressing to salad, then toss well and serve.
. Salad will keep in sealed containers for up to five days in the fridge..
- Easy Black Bean Soup (kidtestedfirefighterapproved.com)
I make quinoa every few days and add it to all sorts of things, I like to always keep a cooked bean and grain on hand at all times. Here’s a really easy way to spruce up your regular quinoa. I usually double this recipe because we like leftovers. I use this in collard wraps with Chickpea Salad or with Gingered Tofu & Zucchini. Our toddler loves this!
* 1 cup cooked quinoa
* 1/2 cup chopped fresh parsley
* 2 celery stalks, chopped
* 1/4 cup fresh lemon juice
* 1/4 cup chopped onion
* 1/4 tsp cayenne pepper
* 1/2 tsp ground cumin
1. Mix cooked (and slightly cooled) quinoa in a bowl with all the ingredients and combine. Serve warm or cold.
I used to make cauliflower with olive oil, rosemary, 16 cloves of garlic (yes, 16!) and salt but since I’ve stopped using added oils and salt I’ve had to find new recipes. This soup turned out really good! It’s nice and creamy yet dairy-free, oil-free and very low salt (depending on what you decide to use for broth). The cashews are an excellent addition. Our toddler loved this soup!
The original recipe is from Healthy Blender Recipes. I added lemon thyme, black pepper and cayenne sprinkled on top. I chose buckwheat for my grain since that’s what I had on hand for the day.
- 8 cups of strong vegetable broth – I used half low-sodium veggie broth/half water
- Leftover bean cooking liquid for sautéing OR just use water if you’re trying to stay oil-free (Olive oil if you’re not) **NOTE: I save the leftover bean cooking liquid from my pressure cooker and use it in place of oil in recipes… works great and it’s much better for you! I use mostly chickpea
- 1 whole head of garlic roasted
- The white part of 2-3 leeks washed and chopped
- 1 large head of cauliflower chopped
- 1/2 tsp dried lemon thyme (or regular thyme is fine)
- 1/2 cup raw cashews (you could also use raw blanched almonds) – soaked in hot water for around 20 minutes
- 4 Tbsp chives chopped finely to garnish
- cayenne pepper to serve on top
- white or black pepper, to taste
- organic brown rice, quinoa or millet to serve – I served with buckwheat
- Place the whole head of garlic unpeeled in an oven at 400 F for about 30 minutes. Allow to cool slightly. (This makes the house smell REALLY GOOD!)
- In a large saucepan fry the leek in a little bean cooking liquid until soft. (About 3 minutes)
- Add in the cauliflower and stir for a couple of minutes until well coated. Squeeze in the roasted garlic pulp.
- Cover with the vegetable broth/water. Bring to the boil, reduce the heat to a medium flame, and simmer partially covered for about 30 minutes until the cauliflower is soft.
- Let the mixture cool enough to put batches in the blender (I like to use a Vitamix), and puree with the cashews until smooth and creamy.
- Transfer to a clean pot and heat on low to serve. Season with salt (if you wish) and white or black pepper, to taste.
- To serve – top each bowl with a grain ball and a generous sprinkle of chives. Top with a little cayenne pepper.
This soup serves six people and makes really great leftovers!
I’m a wee bit behind on blog posts… about 30 to be exact! Oops! My son will be 6 months old tomorrow, we moved him into his crib last month (our computer is in his room – my office/his room type of thing) and it’s been hard to get on the computer for any length of time. I cranked up his white noise machine tonight so I can get some of these posts out to you!
He starts solid food tomorrow too… yay!! Baby food recipes coming your way!
Anyways, we have made a few changes to our diet over the past month with the help of an awesome plant-based Registered Dietician – Elisa Rodriquez from EatUrVeggies.com. She’s helped us a A TON and I’ve never felt better! I started Crossfit three months ago and I am SO HAPPY with my overall appearance right now… I look and feel better than I did BEFORE I had both of my kids!!
If you need a little push or a little direction with your plant-based diet, talk to Elisa!!! She’s awesome and very reasonably priced!
A few of the changes we’ve made from this learning process:
* Cut out added oils and salt
* Stopped eating bread more than twice a week MAX
* Switched to eating more whole foods (cut out flour, etc… well, for special occasions!)
SO you may see my recipes changing a bit. I need to post the ones I’m behind on but after that you may see a change in the type of recipes I choose to cook OR I will be altering them to suit our new dietary path.
OK! Onto the food!
This recipe is from one of my favorites – Melomeals Vegan For $3.33 A Day… LOVE HER!! This is a really easy recipe, perfect for a busy evening!!
My daughter loves this! I serve this over quinoa or brown rice OR I make it into Spicy Noodles! (Post to follow… that’s a GOOD RECIPE!)
- Cooking spray
- 7 oz extra firm tofu cut into small cubes – I used one block Trader Joe’s Organic High Protein Tofu
- 1 large zucchini, medium chop I used 3 for extra veggies
- 1 large onion, diced
- 5 large cloves garlic, chopped
- 3 tablespoons fresh ginger, minced
- ¾ cup water
- Smoked Sea Salt to taste
- Soy Sauce to taste
- Black Pepper to taste
- Siracha if desired, to taste
- In a screaming hot cast iron (medium high heat) add the tofu, onion and zucchini. Let it stay there until the tofu starts to come away from the pan. This will give it a nice caramelization.
- Now add the garlic and ginger along with the water and a pinch of salt.
- Stir well and cover for 5 minutes, add soy sauce, more smoked sea salt, pepper and siracha to taste
This is one of our new favorites FOR SURE! My hubby loved it and so did our toddler, she ate two bowls! I reduced the amount of spice for her and I have to admit, I was a little surprised she ate so much because it still had quite a kick!
The original recipe is from Melody from Melomeals – I made a few changes to make it a wee bit healthier.
This recipe calls for her Goaty Cashew Cheeze and Easy Garlic-Roasted Marinara Sauce (Oil-Free) so if you just made the sauce from my post yesterday… save some for this! The Goaty Cashew Cheeze is excellent to have on hand so whip up a batch of that tonight so it will be ready to use!
I’ve learned a ton from Melody’s website! She uses a few base recipes to make a bunch of different dishes, all delicious!
This stew is nice and thick, perfect for turning into burgers!! I mixed 1 cup of the leftover soup with 3/4 cup rolled oats and 1 Tbsp flax meal. It’s sitting in my fridge tonight and will make perfect burgers tomorrow! I think I’ll wrap them in collard greens, that sounds delish! Here’s the “How to Make Burgers Out Of Leftover Soup” recipe if you need a reference.
Lentil Quinoa Stew with Red Chard
- Water or broth for sautéing
- 1 tsp good quality Italian Seasoning
- 1/4 – 1/2 t crushed red pepper flakes (omit if you don’t like hot – I only used a few dashes and it was a little spicy but good)
- 1 large onion, diced
- 4 cloves garlic
- 3 c cooked lentils – I used 2 cans of Lower Sodium Organic Black Lentils, rinsed well (Sprouts sells them)
- 3 cup water or broth – I used water
- 2 cup Easy Garlic-Roasted Marinara Sauce (A MUST!)
- 3 Cup greens of choice, chopped – I used a whole bunch of red chard, stems included
- 1 cup sliced mushrooms – I used one whole package of sliced mushrooms
- 1/2 cup quinoa, rinsed
- 2 Tbsp balsamic vinegar
- 2 – 4 Tbsp Goaty Cashew Cheeze (I used 4Tbsp)
- 1/4 tsp freshly grated nutmeg
- 1/2 – 1 tsp t lemon zest (I zest all citrus before using and freeze it!)
- Pepper to taste
- Saute dried spices, onions, chopped chard stems and garlic for 3 minutes
- Add the rest of the ingredients EXCEPT the chard leaves, balsamic vinegar, Goaty Cashew Cheeze, nutmeg, lemon zest and pepper – cover and bring to a boil for 15 minutes
- Remove lid, add chopped chard leaves and cover, cook for a few minutes or until chard wilts
- Take off heat, stir in vinegar, goat cheese, nutmeg, zest and add pepper to taste
- AMAZING BBQ Tempeh, Broccoli & Goaty Cheeze Pizza (kidtestedfirefighterapproved.com)
- Easy Roasted Garlic Marinara (Oil-Free) (kidtestedfirefighterapproved.com)
- Thai “Chik-n” Broccoli Orange Pizza with Goaty Cheeze (kidtestedfirefighterapproved.com)
- BBQ Tempeh Wrap with Goaty Cheeze (kidtestedfirefighterapproved.com)
- Goaty Cashew Cheeze (kidtestedfirefighterapproved.com)
I really like mustard greens, if you’ve never tried them this is a great starting point! This can be served as a side dish or a warm dinner salad. I like mine over quinoa for dinner! My toddler enjoyed this, she likes chasing the chickpeas around her plate.
This recipe is from one of my favorite plant-based food blogs, Fat Free Vegan. She has such delicious recipes and lots of them! I changed the original recipe in an effort to reduce my sodium intake.
- 10 ounces mustard greens – (I used one whole bunch)
- 1/2 large red onion, thinly sliced
- 4-6 tablespoons vegetable broth, divided – (I used water to saute to reduce sodium)
- 4 cloves garlic, chopped
- 1 pinch red pepper flakes
- 1/2 teaspoon salt (optional)
- 2 tablespoons balsamic vinegar
- 1/2 teaspoon soy sauce – (I used light soy sauce)
- 1/4 teaspoon agave nectar or sugar – (I used agave)
- 1 cup cooked chickpeas, rinsed and drained – (I used cooked beans but you can used one can too)
- Remove any large stems from the greens and discard. Tear the leaves into bite-sized pieces.
- In a deep pot or wok, sauté the onion in a tablespoon or two of vegetable broth (or water saute) until mostly faded to pink, about 4 minutes. Add the chopped garlic and red pepper and another tablespoon of broth and cook, stirring, for another minute. Add the mustard greens, 2 tablespoons of broth, and cook, stirring, until greens are wilted but still bright green, about 3-5 minutes. Stir in the salt, if using. Remove greens and onions from pan with a slotted spoon and place in a serving dish, leaving any liquid in pan.
- Add the balsamic vinegar, soy sauce, and agave or sugar to the liquid in the pan (if there is no liquid, add 2 tablespoons of broth). Add the chickpeas and cook, stirring, over medium heat until the liquid is reduced by about half. Spoon the chickpeas over the greens and drizzle the sauce over all.
- Serve warm, with additional balsamic vinegar at the table.
I was craving taco soup when I found this recipe with quinoa added… score! Why didn’t I think of that?!? Leave it to Nava Atlas to think of something like that, she has awesome recipes! This recipe is from her site VegKitchen.com. My toddler ate two bowls of this!
I omitted the oil and I used no-salt added, tetra-packed tomatoes since we are working towards lowering our salt tolerance and eliminating our added oil consumption.
- 1/2 cup raw bulgur or quinoa (I doubled this)
- 1 large onion, chopped
- 2 to 3 cloves garlic, minced
- 1 medium green bell pepper, finely diced
- 4 cups cooked or canned pinto beans (from 1 1/2 cups raw beans or two 16-ounce cans, drained and rinsed) – I USED CANNED BEANS, TRYING TO USE THEM UP!
- One 28-ounce can salt-free crushed tomatoes
- 1/4 cup chopped mild green chilies, fresh or canned, optional
- 1/4 cup chopped fresh cilantro, optional
- 1 to 2 teaspoons chili powder, or to taste
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 to 1 1/2 cups grated cheddar-style nondairy cheese (I like Follow Your Heart Nacho)
- Thinly shredded romaine or green leaf lettuce (I used cilantro)
- Finely diced firm, ripe tomatoes (about 1 cup)
- Large triangular stone-ground tortilla chips
Bring 1 cup of water to a boil in a small saucepan. Add the grain and simmer, covered, for 15 minutes, or until the water is absorbed.
Saute the onion in a little bit of water over medium heat until translucent. Add the garlic and bell pepper and continue to sauté, stirring frequently, until all are golden. Add more water if the mixture is sticking.
Add the remaining ingredients, except the garnishes, plus the cooked grain and 3 cups water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 10 to 15 minutes, then remove from the heat.
Top with some grated cheese (I used Follow Your Heart Nacho), shredded lettuce (I used cilantro), and diced tomatoes. Serve with tortilla chips.
- Black Bean & Quinoa Chili (kidtestedfirefighterapproved.com)
Here’s another great recipe from Melomeals: Vegan For $3.33 A Day, this is one of our favorite meals! This chili is even better the second day and even better than that thawed from the freezer! I usually double this recipe and freeze half in 2 cup portions for my hubby to take to work. This is really good topped with Chipotle Sauce.
2 T olive oil
1 large onion or 1.5 cups diced
5 cloves garlic, or 1.5 T minced
1 t cumin seeds (ground is OK)
1 t coriander
2 T chili powder
1/4 t oregano or marjoram
2 serrano chiles, seeded if less spice is desired, chopped – I omit these sometimes so my toddler will eat it
1 small green pepper or 3/4 c chopped
1 small red pepper or 3/4 c chopped
3 c black beans (28 oz can or 1 c dried. but if they’re dried they need to be cooked first)
4 c vegetable stock or water
2 bouillon cubes if not using stock – I use 1 cube
1/2 c quinoa, rinsed
15 oz can corn or 1.5 c frozen corn – I use frozen corn
14 oz can diced tomatoes, or better yet, Rotel
more stock/water if necessary
Juice of 1 large lime – I add the zest in as well
2 c cilantro, chopped
salt/pepper to taste
1. In a heavy bottomed soup pot over medium heat, place the first 11
ingredients in the pan and saute for at least 10 minutes.
2. Add the beans and stock and quinoa and bring to a boil. Cover, turn heat down
to a simmer and cook for 20 minutes
3. Then add the corn and tomatoes.
4. You may need to add more water to reach your desired thickness.
5. Turn heat to low and cover for 20 more minutes.
6. Stir in the lime juice and cilantro and season with salt/pepper to
7. Top with vegan sour cream, avocado and Chipotle Sauce!
This is very healthy, easy to make and delicious! My husband and toddler LOVED it! You could eat this dish with a ton of things, we had it with wheat tortillas, shredded carrots, cilantro and leftover TVP Taco “Meat” and a side of Garlic Yu Choy.
Black Bean & Corn Quinoa
Ingredients (serves 4 to 6)
- 1/2 onion finely chopped
- 3 cloves minced garlic
- 3/4 cup uncooked quinoa
- 2 cups organic veggie broth (plus a bit more for sauteing your onions and garlic)
- 2 teaspoons ground cumin
- 1/4 teaspoon cayenne pepper (optional – I used 1/8 tsp)
- salt and pepper to taste
- 1 cup frozen corn
- 1 (15oz) can black beans drained and rinsed
- Optional (Throw in a can of drained diced tomatoes – OR serve with some fresh salsa) – I added one can of Fire Roasted Diced Tomatoes with Garlic… YUM!
- Chopped cilantro, to top (optional but good!)
- Saute onion and garlic in a few tablespoons of veggie broth over medium heat until soft and almost translucent.
- Add the garlic when the onions are about 1/2 done…you may need to add a little more broth as they cook to keep them moist and keep them from sticking.
- Mix in quinoa and cover with 2 cups veggie broth.
- Season with spices and salt & pepper.
- Bring to boil, reduce heat to low, and simmer until most of the liquid is gone…about 10 to 15min.
- Stir in corn, black beans and diced tomatoes – continue to cook on low heat for about 5 more minutes until all liquid is absorbed and everything is heated through. (add a little extra veggie broth if needed)
- Taste and season with additional sea salt if needed.