Black Bean and Tomato Quinoa

Vegetarian
Gluten Free
Popular
Health score
17%
Black Bean and Tomato Quinoa
45 min.
4
348kcal

Suggestions


Are you looking for a vibrant and nutritious dish that’s perfect for any occasion? Look no further than this delightful Black Bean and Tomato Quinoa! This vegetarian and gluten-free recipe is not only packed with flavor but also offers a wholesome balance of protein, healthy fats, and carbohydrates, making it a fantastic choice for a side dish or a light meal.

Imagine the earthy richness of black beans combined with the fresh zest of lime and the juicy sweetness of ripe tomatoes, all nestled in fluffy quinoa. This dish is a celebration of textures and tastes, enhanced by the aromatic notes of fresh cilantro and scallions. It’s a popular favorite that’s sure to impress your family and friends, whether you’re serving it at a casual gathering or a festive dinner party.

Ready in just 45 minutes, this recipe is not only quick to prepare but also easy to customize. You can add your favorite vegetables or spices to make it your own. Plus, with only 348 calories per serving, you can enjoy this delicious meal guilt-free. So, roll up your sleeves and get ready to whip up a dish that’s as nutritious as it is delicious. Your taste buds will thank you!

Ingredients

  • 14 ounce black beans rinsed drained canned
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoons juice of lime fresh
  • teaspoons lime zest grated
  • cup quinoa 
  •  spring onion chopped
  • teaspoon sugar 
  • medium tomatoes diced
  • tablespoons butter unsalted cooled melted
  • tablespoon vegetable oil 

Equipment

  • bowl
  • whisk
  • pot
  • sieve
  • kitchen towels

Directions

  1. Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.
  2. Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
  3. Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes.
  4. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes.
  5. Remove pot from heat and remove lid.
  6. Let stand, still covered with towel, 5 minutes.
  7. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Nutrition Facts

Calories348kcal
Protein14.48%
Fat30.66%
Carbs54.86%

Properties

Glycemic Index
51.02
Glycemic Load
1.54
Inflammation Score
-8
Nutrition Score
20.093913032309%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
1.1mg
Naringenin
0.48mg
Kaempferol
0.22mg
Myricetin
0.08mg
Quercetin
2.21mg

Nutrients percent of daily need

Calories:348.1kcal
17.41%
Fat:12.11g
18.63%
Saturated Fat:4.51g
28.19%
Carbohydrates:48.75g
16.25%
Net Carbohydrates:37.79g
13.74%
Sugar:3.05g
3.39%
Cholesterol:15.05mg
5.02%
Sodium:389.55mg
16.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.86g
25.73%
Manganese:1.19mg
59.53%
Fiber:10.96g
43.83%
Folate:157.29µg
39.32%
Vitamin K:39.59µg
37.71%
Phosphorus:323.98mg
32.4%
Magnesium:128.68mg
32.17%
Copper:0.49mg
24.68%
Iron:4.2mg
23.36%
Vitamin B1:0.32mg
21.63%
Potassium:740.46mg
21.16%
Vitamin C:16.17mg
19.6%
Vitamin A:888.51IU
17.77%
Vitamin B2:0.28mg
16.53%
Vitamin B6:0.32mg
16.15%
Zinc:2.02mg
13.49%
Vitamin E:1.92mg
12.8%
Vitamin B3:1.72mg
8.58%
Calcium:73.23mg
7.32%
Selenium:5.07µg
7.24%
Vitamin B5:0.6mg
5.99%