Quinoa Black Bean Stew
Quinoa and black beans team up to make this dish a fibre powerhouse. Blending some of the cooked soup produces a thicker, heartier texture. You can find smoky-tasting canned chipotle peppers in adobo sauce in the Latin section of many grocers. But you could use dried ancho or chipotle chile powder if desired.
1 Tbsp (15 mL) grapeseed or extra-virgin olive oil
1 large onion, diced
1 large carrot, thinly sliced
2 garlic cloves, minced
2/3 cup (160 mL) uncooked quinoa
3 cups (750 mL) low-sodium vegetable broth
2 - 14 oz (396 mL) cans black beans, drained and rinsed
2 tsp (10 ml) minced chipotle pepper in adobo sauce
1 tsp (5 mL) cumin
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Juice of 1/2 lime
1/2 cup (125 mL) shredded white cheddar cheese
1/3 cup (80 mL) chopped fresh cilantro
Heat oil in large saucepan over medium heat. Add onion and carrot and cook until softened, about 5 minutes. Stir in garlic and quinoa and toast quinoa until slightly fragrant, about 4 minutes.
Add broth, black beans, chipotle pepper, cumin, salt, and pepper. Bring to a boil, reduce heat, and simmer until quinoa is tender, about 13 minutes. Stir in lime juice.
Remove half the soup, and carefully purée in food processor or blender until smooth. Return to pan and heat 2 minutes. Divide among serving bowls and garnish with cheese and cilantro.
Serves 6.
Each serving contains: 327 calories; 17 g protein; 7.5 g total fat (2.5 g sat. fat, 0 g trans fat); 49 g total carbohydrates (2 g sugars, 14 g fibre); 251 mg sodium
source: "Crazy about Quinoa", alive #363, January 2013
Quinoa Black Bean Stew
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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