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Quinoa and Black Bean Stir-fry
Created by: Howcan Team
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 cup corn kernels
- 1 can (15 oz) black beans, drained and rinsed
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- 1/4 cup chopped fresh cilantro
- 1 lime, juiced
Instructions
- Rinse the quinoa under cold water using a fine-mesh strainer.
- In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes or until all the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
- In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until translucent, about 3 minutes.
- Add the minced garlic and cook for an additional 1 minute.
- Stir in the diced red bell pepper and corn kernels. Cook for 5 minutes, or until the vegetables are tender.
- Add the black beans, cooked quinoa, cumin, and chili powder to the skillet. Stir well to combine and heat through for 2-3 minutes.
- Season with salt and pepper to taste. Remove from heat and stir in the chopped cilantro and lime juice.
- Serve the quinoa and black bean stir-fry hot, garnished with additional cilantro and lime wedges if desired.
Quinoa and Black Bean Stir-fry is a nutritious and flavorful dish that has its roots in South American and Mexican cuisine. Quinoa, a staple of Andean culture, is a protein-packed grain that has been cultivated for thousands of years. Black beans, a staple in Mexican cuisine, add a rich and earthy flavor to the dish. This stir-fry has gained popularity in recent years due to its health benefits and delicious taste. Chefs like Rick Bayless and Bobby Flay have popularized this dish in their restaurants, showcasing the versatility of quinoa and black beans. Today, the best versions of this dish can be found in health-conscious restaurants and cafes that prioritize fresh, organic ingredients. The key to a successful quinoa and black bean stir-fry lies in the seasoning and the cooking method. It's important to get the balance of spices and herbs just right to enhance the natural flavors of the quinoa and black beans. Additionally, some alternative methods for making this dish include adding roasted vegetables or a squeeze of lime for an extra burst of flavor.
35 min
4
320 calories
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