Quinoa is a complete protein (it is one of the very few foods that have all the amino acids) and gluten-free along with high levels of fiber, calcium, antioxidants, and a host of other nutrients. Quinoa helps in maintaining gut health, heart health, and aids healthy weight loss. Did you know that quinoa is actually not a grain but a seed related to the spinach family? No wonder it is so nutritious!
This super “grain” can be made even more nutritious by adding some beans and spices. The 3 bean spicy quinoa is an easy-to-cook quinoa dish with protein overload and a recipe that is vegan, gluten-free and dairy-free. And full of mouth-watering flavors.
Recipe for 3 bean spicy quinoa
Ingredients (for 4 servings)
- quinoa – 1 cup
- dry red beans – 1/4 cup
- dry green (mung) beans – 1/4 cup
- frozen soybeans – 1/4 cup
- onions – 2 medium, finely chopped
- tomato puree – 1/2 cup
- garlic – 2 cloves, crushed
- chili powder or red chili paste – 1 teaspoon
- ground cumin – 1/4 teaspoon
- olive oil – 2 teaspoons
- salt to taste
- flat leaf parsley for garnish
- Soak the red and green beans overnight. Boil the red beans in 2 cups of water until soft but not mushy. Cook the frozen soybeans in boiling water for 10 minutes.
- Wash and drain the quinoa and green beans. Boil 3 cups of water and add the quinoa and green beans. Cook until the quinoa is fluffy and all the water is absorbed. The green beans also would have got cooked along with the quinoa.
- Heat oil in a pan, saute the garlic and onions for 5 minutes, then add tomato puree, chili powder, cumin, and salt. Simmer until the gravy becomes thick, then add the cooked and drained quinoa and all the beans. Mix until the gravy blends well with the quinoa and the beans.
- Remove from heat and let it stand for a few minutes. Garnish with flat-leaf parsley and serve.
- Red beans can be cooked faster in the pressure cooker. Just cook until high pressure is reached and turn off the heat.
- If frozen soybeans are unavailable, dried ones can be used. They can be soaked and cooked along with the red beans.
Have you tried similar recipes with quinoa?
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