Quinoa and Black Beans with Peri-nnaise
Recipe and pic courtesy of the amazing
Kim Beavers, MS, RDN; Author: Best Body Cookbook
1 teaspoon olive oil
1 onion, chopped (or 1 cup frozen chopped)
½ cup green pepper, chopped (or ½ cup frozen chopped)
2 cloves garlic, minced
1/2 cup uncooked quinoa
1 cup low sodium, low-fat chicken or vegetable broth
1 teaspoon cumin
½ teaspoon salt
2 (14.5-ounce) cans black beans, drained and rinsed
3 plum tomatoes, chopped (or 1 can petite diced tomatoes drained)
¼ cup chopped cilantro (optional)
Lime wedges (optional)
Heat the oil in a medium saucepan over medium heat. Stir in the onion and green pepper, and sauté for about 5 minutes. Add the garlic and quinoa into the saucepan and allow to toast for 2-3 minutes (until quinoa gets slightly browned). Add the broth, cumin and salt. Bring the mixture to a boil.
Cover, reduce heat and simmer for 15 minutes.
Cover, reduce heat and simmer for 15 minutes.
Mix in the black beans, chopped tomatoes and continue to heat for 5 minutes. When serving, garnish with Peri-nnaise and optional lime wedges and cilantro.
Peri-nnaise is Peri-Peri mayo, it is tangy with a tiny little kick.
It is the perfect way to elevate simple dishes like this one.
It is the perfect way to elevate simple dishes like this one.
1 Cup Vegenaise (or mayonnaise of choice)
Mix the ingredients together and enjoy as a dip for veggies over beans and rice, or as a sandwich spread.
Yield: 8 ½ cup servings
Nutrient breakdown: Calories 130, Fat 2g, Cholesterol 0mg; Sodium 400mg, Carbohydrate 25g, Fiber 6g, Protein 6.
Diabetes Plate Plan: 1 ½ Starch, 1 Vegetable
Nutrient breakdown: Calories 130, Fat 2g, Cholesterol 0mg; Sodium 400mg, Carbohydrate 25g, Fiber 6g, Protein 6.
Diabetes Plate Plan: 1 ½ Starch, 1 Vegetable