Chilli Bean Quinoa

Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. Quinoa has a low glycaemic index which means it does not cause a rapid spike in the blood sugar levels. It is also a good source of fibre. It is considered as a complete protein as it contains all the essential amino acids. It also helps in slow release of energy and helps you feel full for a longer period of time.

 

Ingredients:

Quinoa – 50 gms (½ cup)

Boiled Black Beans – 50 gms (½ cup)

Onion – 1 small

Tomato Puree / Fine Crushed Tomatoes – ½ cup

Red, Green Bell Peppers, Corn – 1 cup

Crushed Garlic – 1 tsp

Cumin Powder – ½ tsp

Chilli Powder – ½ tsp

Black Pepper Powder – ½ tsp

Oregano – ½ tsp

Salt to taste

Oil – 1 tsp

 

NOTE: You can also make the recipe by adding egg, tofu, and chicken or any other beans of your choice.

 

Method:

1. Rinse quinoa thoroughly so it does not give a bitter after taste.
2. In a pan add water as required, salt and bring it to a boil.
3. Add the washed quinoa to the boiling water, cover and cook till the water is completely absorbed and the quinoa is cooked.
4. In a pan heat oil, add chopped garlic, onion and cook till garlic turns golden brown.
5. Add the chilli powder, cumin powder and saute.
6. Now add in the tomatoes, bell peppers, corn, oregano, salt, pepper.
7. Add cooked quinoa and boiled beans, mix well and cook for another 10 minutes on a low flame.
8. Serve hot.