littlepeach (littlepeach) wrote in empty_plates,
littlepeach
littlepeach
empty_plates

Black Beans, Corn and Quinoa

Tried this dish and it was easy, versatile and really tasty. It travels and refrigerates well, and it can be eaten hot or cold.

You might want to rinse/soak the quinoa before getting started if you think it was processed outside of NA. Here in NA they usually include rinsing as part of processing, which gets rid of the bitter outer coating of saponin. Oh, and to maximize the flavour of the grain you could toast it too. We skipped the rinsing, the onion (didn't have one) and the toasting and it turned out great!

* 1 teaspoon vegetable oil
* 1 onion, chopped
* 3 cloves garlic, peeled and chopped
* 3/4 cup uncooked quinoa
* 1 1/2 cups vegetable broth
* 1 teaspoon ground cumin
* 1/4 teaspoon cayenne pepper
* salt and pepper to taste
* 1 cup frozen corn kernels
* 2 (15 ounce) cans black beans, rinsed and drained or one big tin if thats all you have
* 1/2 cup chopped fresh cilantro

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.

2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,

3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Fun Facts:

The Incas, who held the crop to be sacred, referred to quinoa as "chisaya mama" or "mother of all grains", and it was the Inca emperor who would traditionally sow the first seeds of the season using 'golden implements'. During the European conquest of South America quinoa was scorned by the Spanish colonists as "food for Indians," and even actively suppressed, due to its status within indigenous non-Christian ceremonies.

Quinoa has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthful choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights.
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