Caribbean Beans and Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
49%
Caribbean Beans and Quinoa
35 min.
8
249kcal

Suggestions


Welcome to a vibrant culinary journey with our Caribbean Beans and Quinoa! This delightful dish is not only a feast for the eyes but also a wholesome addition to your table. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this recipe is a celebration of flavors that will transport you straight to the sunny shores of the Caribbean.

Imagine the aromatic blend of allspice, basil, and chipotle chili pepper mingling with the hearty goodness of kidney beans and quinoa. Each bite is a harmonious balance of protein, fiber, and essential nutrients, making it an ideal side dish for any meal. The colorful medley of bell peppers and the zesty kick from lime juice elevate this dish, ensuring it’s not just nutritious but also bursting with flavor.

In just 35 minutes, you can whip up a dish that serves eight, making it perfect for family gatherings or meal prep for the week ahead. With only 249 calories per serving, you can indulge guilt-free while enjoying the rich textures and tastes that this Caribbean-inspired recipe offers. So, gather your ingredients and get ready to impress your friends and family with a dish that’s as delicious as it is healthy!

Ingredients

  • 0.8 teaspoon allspice 
  • tablespoon basil 
  • 15 ounce canned tomatoes diced canned
  • 0.1 cup capers drained
  • 0.5 teaspoon chipotle sauce 
  • cloves garlic minced
  • cups kidney beans cooked drained canned
  • servings lime 
  • large onion chopped
  • tablespoon oregano 
  • 0.5 tablespoon hot sauce hot
  • 0.3 cup pimiento stuffed olives spanish
  • 1.5 cups quinoa rinsed
  • servings salt and pepper freshly ground to taste
  • cups vegetable stock 
  • large bell pepper green red yellow chopped

Equipment

  • pot

Directions

  1. Heat a large, non-stick pot over medium-high heat . Sauté the peppers, onions, and garlic just until softened.
  2. Add the quinoa and toast it for about 4 minutes, stirring constantly, just to dry it out a little.
  3. Add the remaining ingredients, turn the heat to low, cover and cook until the quinoa is tender and the liquid is absorbed, about 20 minutes. Stir well before serving.
  4. Add a squeeze of fresh lime juice at the table.

Nutrition Facts

Calories249kcal
Protein18.43%
Fat11.22%
Carbs70.35%

Properties

Glycemic Index
37.91
Glycemic Load
5.48
Inflammation Score
-9
Nutrition Score
18.520434669826%

Flavonoids

Hesperetin
3.01mg
Naringenin
0.24mg
Luteolin
0.99mg
Isorhamnetin
0.94mg
Kaempferol
3.8mg
Myricetin
0.26mg
Quercetin
13.57mg

Nutrients percent of daily need

Calories:248.65kcal
12.43%
Fat:3.22g
4.96%
Saturated Fat:0.43g
2.68%
Carbohydrates:45.49g
15.16%
Net Carbohydrates:35.8g
13.02%
Sugar:4.68g
5.2%
Cholesterol:0mg
0%
Sodium:667.34mg
29.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.92g
23.84%
Manganese:1.19mg
59.59%
Folate:160.61µg
40.15%
Fiber:9.69g
38.76%
Vitamin C:27.15mg
32.91%
Magnesium:111.71mg
27.93%
Phosphorus:272.98mg
27.3%
Iron:4.61mg
25.62%
Copper:0.5mg
24.99%
Vitamin B6:0.42mg
21.22%
Potassium:696.75mg
19.91%
Vitamin B1:0.29mg
19.39%
Vitamin K:15.74µg
14.99%
Zinc:1.97mg
13.11%
Vitamin E:1.86mg
12.41%
Vitamin B2:0.19mg
11.21%
Vitamin B3:1.73mg
8.67%
Calcium:79.52mg
7.95%
Vitamin A:370.31IU
7.41%
Selenium:4.37µg
6.24%
Vitamin B5:0.62mg
6.21%