Quinoa and Bean Pilaf

Votes: 1

Time: 40 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 394, total fat 15 G., saturated fats 4 G., proteins 16 G., carbohydrates 53 G., fiber 9 G., cholesterol 15 mg, sodium 724 mg, sugar 0 G.

This hearty vegetarian pilaf is literally packed with protein thanks to quinoa and beans. Besides these nutritious ingredients, the pilaf also includes plenty of vegetables: bell peppers, green onions, celery, and spinach. And for a stunning flavor, tomato paste, spices, and grated cheese are added. Make it with canned beans, or better yet, a mix of two types, such as kidney beans and black beans, and it'll cook in just 15 minutes.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

1 cup quinoa
2 x 425g cans black beans and/or kidney beans, rinsed
2 tbsp. l. olive oil
2 sweet peppers (1 red, 1 green), cut into 1 cm pieces.
3 green onions, thinly sliced (white parts separated from green parts)
2 stalks celery, diced
2 cloves garlic, finely chopped
2 tbsp tomato paste
A pinch of cayenne pepper
4 cups spinach (about 100 g)
0.5 cups grated cheddar or pepper jack cheese
Hot sauce, for serving (optional)

Ingredient Substitution Suggestions

We recommend

Recipes with similar ingredients: quinoa, black beans, Kidney beans, spinach, cheddar cheese, ground cayenne pepper, celery, green onions, sweet pepper

Cooking the dish according to the recipe:

Heat the olive oil in a large skillet over medium-high heat. Add the bell pepper, white onion, and celery and cook, stirring, until softened, about 5 minutes. Add the garlic, tomato paste, cayenne pepper, and 1/2 teaspoon salt and cook, stirring frequently, until the tomato paste turns brick-red, about 2 minutes.
Add the quinoa, then add 2 cups of water and all the beans. Bring to a boil and cook, stirring frequently, until most of the water is absorbed and the quinoa is cooked through, about 15 minutes. Add up to 1/4 cup more water if needed.

Remove the pan from the heat and stir in the spinach until wilted. Add 0.5 teaspoon of salt and half of each green onion and cheese. Divide among plates and top with the remaining herbs and cheese. Serve with hot sauce.

Categories:

recipe / Healthy eating / Vegan dishes / Dishes rich in fiber / Calorie content of prepared meals / Main courses / Cereals, legumes / Food Network - recipes

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