ONE POT QUINOA AND BEANS Recipe | HIGH PROTEIN Vegetarian and Vegan Meals
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- Опубліковано 23 вер 2023
- This One Pot Quinoa Recipe is High protein and is perfect for Vegetarian and Vegan Meals. This one pot recipe made with quinoa and beans is not only filling but also tastes delicious. Make a big batch of this one pot meal and enjoy it through out the week. This quinoa recipe makes a perfect lunch or dinner. Enjoy!
💬 Let me know in the comments below if you like my one pot Quinoa and beans recipe. Is there another quinoa recipe you'd like to see me prepare?
▶️ QUINOA RECIPE INGREDIENTS: (4 servings approx.)
1 Cup / 190g Quinoa (Thoroughly washed and soaked)
2 Cups / 1 Can (398ml Can) Cooked Black Beans (drained/rinsed)
3 Tablespoon Olive Oil
1 +1/2 Cup / 200g Onion - chopped
1+1/2 Cup / 200g Red Bell Pepper - chopped into small pieces
2 Tablespoon Garlic - finely chopped
1+1/2 Cup / 350ml Passata / Tomato Puree / Strained Tomatoes
1 Teaspoon Dry Oregano
1 Teaspoon Ground Cumin
2 Teaspoon Paprika (NOT SMOKED)
1/2 Tsp Ground Black Pepper
1/4 Teaspoon Cayenne Pepper or to taste (optional)
1+1/2 Cups / 210g Frozen Corn kernels (you can use fresh corn)
1+1/4 Cup / 300ml Vegetable Broth (Low Sodium)
Add Salt to Taste (I have added total 1+1/4 Tsp of Pink Himalayan Salt. Please note I have used low sodium broth and beans)
Garnish:
1 cup / 75g Green Onion - chopped
1/2 to 3/4 cup / 20 to 30g Cilantro (Coriander leaves) or to taste - chopped
Lime or Lemon juice to taste (1/2 to 3/4 Tablespoon - Taste the quinoa first before adding the lime juice and add accordingly or only if needed)
Drizzle of extra virgin Olive oil (I added 1 tablespoon of organic cold pressed olive oil)
▶️ METHOD:
Thoroughly wash the quinoa - a few times until the water runs clear (this will get rid of any impurities/bitterness and will give quinoa a clean taste). Then soak for 30 minutes.
👉 After 30 minutes drain the water from quinoa and let it sit in the strainer to get rid of any excess water.
Also, drain 2 cups or 1 can (398ml) of cooked black beans and allow it to sit in the strainer to drain any excess water.
(Use a Wider Pot to cook this dish, the quinoa will cook more evenly without getting mushy).
To a heated pot add olive oil, onion, red bell pepper, 1/4 teaspoon salt and fry on medium to medium-high heat until the onions and peppers start to brown. Adding salt to onion/peppers will release it's moisture and help it cook faster, so don’t skip this step. Once the onion and peppers start to brown, add chopped garlic. Fry for about 1 to 2 minutes or until fragrant. Add the spices - oregano, ground cumin, black pepper, paprika, cayenne pepper and fry for 1 to 2 minutes on low to medium-low heat.
Add the passata/tomato puree and cook on medium heat to get rid of the excess moisture of the tomato pure and until the puree turns thick. It will take about 4 minutes or so. Add the soaked/strained quinoa, cooked black beans, frozen corn, salt, vegetable broth and mix well. Bring to a vigorous boil. Stir in between so that the quinoa does not stick to the bottom of the pan. Cover and cook on LOW heat for about 15 minutes or until the quinoa is cooked (but not mushy).
Uncover and turn off the heat. Garnish with chopped green onion, cilantro, lime juice, drizzle of olive oil. Mix very gently because quinoa is very soft at this point and over mixing can cause the quinoa to get mushy.
(NOTE: taste the quinoa before adding lime juice and then add lime juice accordingly or if you think it's needed)
Serve hot. This recipe is perfect for meal planning and can be stored in the refrigerator for 3 to 4 days.
▶️ IMPORTANT TIPS:
👉 Use a Wider Pot to cook this dish, so that the quinoa can cook more evenly without getting mushy
👉 Thoroughly wash the quinoa a few times until the water runs clear, this will get rid of any impurities/bitterness and will give quinoa a clean taste
👉 Cooking time depends on several factors - type of cooking pot, type of stove, moisture content of the ingredients etc. so use your judgement and adjust accordingly
👉 Adding salt to onion/peppers while frying it, will release it's moisture and help it cook faster, so don’t skip this step
*****
Welcome to Food Impromptu! Food Artist, Plant-Based and Vegan Recipes Creator 🌱
Here you will find easy and nourishing plant-based / vegan recipes for your everyday cooking. I draw my inspiration from classic, traditional, & modern cuisines around the world. I take pride in creating recipes and videos for your best viewing experience. Subscribe for my latest vegan recipes!
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Hello Friends! There’s a detailed written recipe for you in the description box of this video. As always, I love to hear from you guys! Let me know if you try this recipe 😊
Absolutely love this recipe,
Thank you
That video is a piece of art !
Thank you so much! ❤️
One of my absolute favourite things about your recipes is the simplicity of the ingredients and method with outstanding results.
So often we turn cooking into a complicated chore.
Thank you for this wonderful channel.
Thank you Michelle! So glad you like the recipes 😊
I love hearing the sounds of the prep and the cooking. Not to mention that the visuals are lovely.
Thank you! So glad you enjoyed the video 😊
I dont know that I've ever admired nor appreciated anyone before, as I do you! Its always wonderful to see you pop up on Sundays! Thank you, dear ❤ I made your Green Curry Paste over noodles. Excellent!💚!
Hi Gina! Thank you so much for your kind words, it really means a lot. Hope you had a great vacation with your mom. Have a wonderful week! ❤️🤗
Now I know where to look if I want my quinoa to taste any good. So glad I found this channel.
Thank you! 😊
One of my favorite meal prep meals. I usually add a little avocado one day. The next day I might add some blue corn chips with diced tomato. Thank you for sharing!!
Ooh love the avocado idea, they're so cheap where I live at this time of year.
I like that you state amount of garlic & onion in measured amounts rather then # of cloves or medium onion.
More precise.
Another beautiful video !
Thank you! 😊
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Looks delicious!!!😋
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Just the video I needed❤
Super healthy and nutritious ❤
Lovely 😊 ❤
Exactly what I´d love to eat next week, and it´s one pot ! 🤩
Thanks! Would love to what how it goes 😊
This looks sooo good! 😋
Thanks!
Yummy. What a great idea for quinoa. Definitely going to make. You're the 👌 👍 😊
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Love your videos and the recipes - I’ve made quite a few of them.
They’re so wholesome hearty and healthy🩷
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Looks delicious! Excellent video!
Thank you! 😊
Thank you! I am a vegetarian and love your recipes. Especially because they are simple and can be planned for meal prep. Tried this one last evening and we enjoyed it a lot. The video is perfect as always. :)
Thank you! So glad you liked this recipe 😊
Okay, that looks good. It's got a southwestern-y vibe, and a tasty way to serve quinoa, which I've been looking to make. Definitely going to give this a shot. Thanks 👍
Thanks! Would love to hear how it goes 😊
this is the first time I decided to follow a recipe from youtube, you make it look so simple. We are neither vegan nor vegetarian but we loved this dish to bits! Thank you :)
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Looks amazing! :)
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This looks amazing! 😮 😋
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Love it as always.... Thanks for sharing your delicious recieps..... colorful, healthy and delicious🥰🥰🥰🥰
Thank you! 😊
Made this tonight, it was great!
Thank you! Glad you liked it 😊
I'm definitely making this! It's another keeper ❤
Thanks! Would love to what how it goes :)
Yes me too, will be adding it to my meal plan.
@FoodImpromptu
Just made it tonight! Absolutely delicious 😋, l will be making this more often❤
@@leah6801 Thank you! So glad you liked it 😊
'Where do vegans get their protein from?' Could there be anything more wholesome than this?
Thanks so much!!
It’s nice that I actually have all these ingredients!
Magnifique comme toujours merci !!!! Sylvie 😊
Thank you! 😊
The best quinoa recipe ! Thanks
Thank you! 😊
I tried this recipe last night and it was great, my wife and I loved it. Love your channel !
That looks amazing!!!
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Looks so yummy 😋
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This looks delicious! & I'm now relaxed after watching this!!
You go girl ❤
Hi from🇯🇵
I enjoyed your recipe…I made it for my family …health and delicious 💐💐💐
ありがとございました🙏
Thank you! 😊
I can't wait to try this!!!
Thanks! Would love to what how it goes 😊
I love watching this video.
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I love it great , will make it myself.
Made this delicious meal for dinner tonight. Your recipes never disappoint. Thank you for sharing another fantastic meal!
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I can't wait to make this! Thank you❤
Thanks! Would love to hear how it goes 😊
@FoodImpromptu you got it!! I am so excited I found you. I've been vegetarian/vegan since 2020 and love my new lifestyle changes. I'm glad to see that you're posting recipes that accommodate people like me. :)))
@@queenwein16 So glad to hear that!
So tasty with honey garlic sausages! Especially the next day.
Healthy eating.
I will make this today looks amazing and easy
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Just love the videos fantastic dishes ,forever Vegan 💚
Looks yummy thank you
Waiting for the cookbook, please....c'mon publishers...
Thank you Barbara! ❤️❤️
Another keeper! Thank you!
Thanks! 😊
Such an easy but delicious recipe. I really enjoyed this. 🙂
This dish looks great . And I happen to have a can of black beans which are quite difficult to find in my part of France so I'll try that at the end of the week . Thanks 😊
Thank you! Would love to what how it goes 😊
@@FoodImpromptuit was delicious , I loved it and wrote the recipe in my cookbook and the next time my children come eat with me I'll cook it for them .😊
@@marie34K So great to hear that! Thank you 😊
Thank you! This looks absolutely delicious as well as healthy. Great for ones who have opted for a meat free diet to still get their needed protein.
Thank you! 😊
@@FoodImpromptu I sent it to my vegan sister and she loves it too!
@@lj8428 So awesome to hear that! Thank you! 😊
Just made this. Delicious! Thanks for sharing.
So glad you liked it! 😊
Very good…guess i have to buy new quinoa tomorrow😊
Thanks Chantal! Would love to what how it goes 😊
Mmm ... looks delicious. Will cook this. Thank you
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I look forward to trying this 😊
Thanks! Would love to what how it goes 😊
Looking forward to trying this recipe! I have a huge bag of quinoa I need to use up. Thanks for the inspiration and information!
Thank you! Would love to hear how it goes 😊
I made this tonight and it was so good! My husband loved it too! Glad to have leftovers for lunch tomorrow
@@MelodieQueenLadyPohorsky So awesome to hear that! Glad you liked it 😊
This recipe looks absolutely amazing and delicious. Thank you ❤
Thank you! ❤️
Made this tonight and it was so good. Add some pickled jalapeños and avocado. A perfect meal, can hardly wait to have it again tomorrow for lunch. I’ve enjoyed several of your recipes, keep them coming!
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Looks delicious!!
This looks like a delicious 😋 recipe. I think I will try it soon. 😊
Thanks! Would love to hear how it goes 😊
Excellent recipe
Thank you! 😊
Very tasty love it
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Nice video different from others
Amazing recipe ❤
Thank you! 😊
I made it, so tasty. It's like Chilli omit the meat😊
Hi I like to say how amazing ur food is just love how heathy it is and do u have a cookbook
Thank you so much! I don’t have a cook book yet but definitely have plans for it in the future 😊
Always looking out for wonderful channels like you to give so much you inspiration for the kitchen and what we can put together on a budget. Hugs and kisses from grandma Sandy and Debbie. Thanks for some very yummy food.
Anazing❤
Thank you for sharing. Do you have the protein content and calories please? ❤
You love to see it
I am a small channel and I know you are a big one, so I don’t really expect you to come and watch my videos or give me comments. But I am letting you know that I am here just in case you read them and I just saw on your channel and you’ve given me lots of great information on how to put some good quality menus together and they can be meat free not that I’m a vegetarian but I’d like to have one or two days a week I don’t have meat he keeps going up in price but I want my food to be good. You have one of the best vegetarian channels I think I’ve ran across. Thank you so much for some great inspiration for the kitchen and some great meatless recipes that look and sound wonderful thank you for sharing.
Could use filling to make burritos or any wraps/lettuce.
Looks delicious. How much protein is in a serving?
Hi my dear friend, I am new to your channel and you came up with some great ideas on it and some great recipes, full of great veggies and something wonderful different for dinner. Hugs and kisses from grandma Sandy and Debbie. Thanks for sharing my dear friend.
First😊
Hi, im new to being a vegan and was wondering, Is this meal ok to put in the freezer and is it good for weight loss. thank you
تبدو لذيذة ولاكن اين الترجمة
How much black beans to add if I cook my own beans?
I just made it and I like it however I find it spicy 🔥🔥🔥. So, I followed the video in the video calls for one teaspoon of cayenne pepper, however, in the description of the ingredients, it calls for a quarter of a teaspoon. Now I understand why my mouth is still burning 🥵 😂
Oops sorry! 😊 Thanks for letting me know and also for trying this recipe.
Can anyone say in India where can we get cooked chickpeas or rajma?
I love all your videos and your recipes are amazing. But I would not call this a high protein meal. It looks like it’s only about 10 grams of protein per serving. I am having a hard time getting enough protein from vegetarian meals as I need 80 grams of protein a day. If anyone has any suggestions how to get more protein in meals like this it would be very helpful. ❤
Iska hindi name to bataiye market m kya kahen
Your videos are great.
but sorry to say your thumbnails aren't attractive at all