Monday, January 9, 2012

Miracle Recipe: Quinoa and Black Beans

Whoa.  If you have ANY cholesterol issues or EVEN if you don't, you have GOT to try this!  It's packed with cholesterol-lowering black beans and quinoa but, more importantly: It tastes AMAZING!  And it could not be easier to make.

The recipe is "Quinoa and Black Beans" from all and I didn't make any alterations.  We had it as a side-dish with grilled chicken and it was divine.  I ended up cutting the chicken into bite-sized pieces and eating it all together.  It was great that way and would also be amazing burrito-style or in a wrap.  Maybe even with some low-fat sour cream.  Mmmmm... diced tomatoes might be a nice addition ... or salsa.  In any case, please try this.  Even if you just end up snacking on it for a few days, I promise it will make you happy.  And if you don't have any heart health issues, just consider it a fabulous way to lose weight:  packed with protein, and low-calorie to boot.

PACKED with flavor - even if it doesn't look it!
By the way, don't be intimidated by quinoa just because you haven't made it before.  It's a grain you'll find either in the rice/pasta section or the organic/healthy section and it comes in a bag.  You cook it just like rice except it only takes 20 minutes.  It then keeps for quite awhile in the refrigerator and you can add it to anything - soups, yogurt, casseroles - it's flavorless.  And in order to digest it, your liver will need to pull cholesterol already stored in your blood to replenish its bile acids.  Perfect.  For more information on why quinoa and other forms of soluble fiber (like the black beans also in this recipe!) are so great and where to find them, please see my earlier blog entry "Tips and Tricks."

  • 1 teaspoon vegetable oil
  • 1 onion, chopped
  • 3 cloves garlic, peeled and chopped
  • 3/4 cup uncooked quinoa
  • 1 1/2 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • salt and pepper to taste
  • 1 cup frozen corn kernels
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro


  1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
  2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
  3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

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