Black Beans & Quinoa ‘Casserole’

I’ve got a ‘thing’ for black beans lately. Maybe it’s simply because they seem to be in vogue at the moment, but what I keep thinking of is their colour: it’s almost a nutritional fact that the richest, deepest coloured plant foods seem to be the most nutrient dense. Also known as turtle beans, they’re a ridiculously good source of protein, fibre, some vitamins & minerals. So I have a very large jar of them in my pantry. Because I don’t buy tinned products, I don’t even know if you can get these fellas pre-cooked in Australian supermarkets; I mean, I’ve never looked. I prefer to DIY. Y’know, prepare ‘from scratch’.Food Fervour

Because they’re a relatively new to my repertoire, I’m not quite sure what to do with them. Mexican predominantly comes to mind when I’m pondering what to make, but I often just throw them into salads as well. This time however, I wanted warm comfort food …and quinoa. I’d noticed a few black-bean-and-quinoa recipes floating around the net in the past, so I was confident I’d find something I wanted. And I did: three recipes, all quite similar… so I literally flipped between windows/tabs during the cook.

Having previously soaked, then slow cooked (overnight) the black beans, they were now ready to go. (Unfortunately I can’t recall the dry weight I began with, however I was lucky enough to have the exact quantity required for the recipe(s!) ….250gms.

This makes an absolute tonne, so as a single person I got about 4-5 meals out of it… and it tastes great cold so you don’t need to reheat it every time you want some. I should imagine it would freeze well too if you’d prefer to do that.

The ingredients I used were as follows:
a good dollop of EVOO, 1 diced onion, 1-2 finely chopped garlic cloves, ¾ cup (well) rinsed quinoa, 1 teaspoon cumin, ½ teaspoon chili powder, 1½ cups vege stock, black pepper & salt to taste, corn kernels (I used frozen) 250gm pre-soaked & cooked black beans, 200gm baby spinach.

In a large saucepan (over medium heat) add the oil then the onion and garlic, cooking for about 3 minutes or until the onion softens.

Add the quinoa, blending with the oil, onion & garlic, then add the cumin, chili powder, vegetable stock and black pepper. Give it a mix, increase the heat and once it has come to a boil, drop the heat back to low, pop on the lid and let it simmer for 20 minutes. Give it an occasional stir (mainly to loosen anything sticking to the saucepan base).

Finally, add the corn, beans and baby spinach, stirring gently then covering again for about 5-10 minutes …however long it takes to warm the beans, wilt the spinach and thaw the corn (if using frozen, like me).

Food FervourTo serve, use your imagination! You could easily just hoe in as it is, but I like to add more nutrients, so I went with a ‘warm salad’ theme and topped my serve with chopped avocado, fresh chopped tomato and crumbled feta. For a Mexican feel you could substitute my idea with (home made!) guacamole, (homemade!) tomato salsa and grated cheese ….as well as bit of sour cream (oooh! I just realised this would make a delicious vegetarian nachos topping!)

The next day I ate a serve cold, topped with freshly steamed broccoli, more feta (!) and a boiled egg for extra protein (pictured above). Go crazy …and don’t forget to let me know what you create. 😉

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s