Caribbean Quinoa and Beans Bowl
Caribbean Quinoa and Beans Bowl – Lighten up with a nutritious Caribbean Quinoa and Beans recipe that will satisfy you. So healthy, tasty, and full of flavor.
Rice and beans or peas are on almost every Caribbean restaurant menu, and it’s quite delicious! Yes, I confess that I do love me some real rice and peas. And I can’t go too long without them and would never willingly give it up completely, but sometimes we have to go the healthy route. But wait, aren’t rice and beans healthy?
However, if you need a lower-carb option to rice, this is a deliciously healthy remake of Caribbean Rice and Beans with quinoa. Yep, quinoa.
Why Replace Rice With Quinoa
And let me say it’s DELICIOUS and just as tasty as the one made with rice.
Let’s face it; quinoa has gotten a bad rap, but the benefits are astounding. It’s a mother grain that’s not technically a grain. Protein-packed with all the essential amino acids in a balanced protein.
Aaaand, it’s often cited as one of the BEST protein sources in the vegetable kingdom. Yes, I did my homework!
Ingredients You’ll Need
- Quinoa – Some people complain that it’s bitter, but if you rinse it well (the water will run clear), the bitterness will disappear. Another option is to soak it like you do the beans, then rinse well.
- Oil – Canola and olive are usually in my pantry, but you can use avocado oil.
- Seasonings – Onions, garlic, paprika, thyme, bay leaf, and a scotch bonnet pepper (optional) really taste great with quinoa and beans. Oh, salt and pepper to taste.
- Beans – Kidney beans were my choice, but black, pinto, or white beans are also delicious.
- Liquids – Simmer the quinoa in coconut milk and chicken broth (or water and chicken bouillon) for more flavor. Replace the chicken broth with vegetable broth for a vegan dish.
How to Make Caribbean Quinoa and Beans
- Rinse the quinoa in water until the water runs clear, then drain it.
- Heat oil in a saucepan, then add onions, garlic, paprika, thyme, bay leaves, and hot pepper. Sauté for about a minute.
- Add the quinoa to the pan and continue stirring for another minute or two.
- Beans – Add beans, coconut milk, chicken broth (bouillon and water), salt, and pepper.
- Simmer – Bring to a boil, reduce heat, and simmer until the quinoa is done (about 20 minutes).
- Adjust seasonings with salt and pepper. Discard bay leaves. Serve hot.
Healthy Substitutes
Instead of simply remaking the standard recipe, I wanted to make it even more exciting and keep it healthy for you. So there’s no excuse not to make it!
These are a few things I did to reduce the calories but feel free to adjust them as necessary.
- I switched out the full-fat coconut milk with a cup of lite coconut milk. That made a significant difference, calorie-wise, cutting it down by more than half. But you can leave out the coconut milk and replace it with chicken or vegetable broth.
- Also, I reduced the oil by half.
- To make it a one-dish meal for carnivores, I stir-fried about a pound of chicken breast and vegetables separately with jerk seasoning to make a quinoa bowl.
- Top it with avocado if you like.
- You can replace the scotch bonnet pepper with about a ¼ teaspoon of cayenne pepper.
Next time you crave rice and beans, try this recipe instead. You’ll be glad you did. Enjoy!!
What to Enjoy With Quinoa and Beans
I love adding baked crispy chicken legs or baked rockfish to the menu for a healthy entree. A cucumber and onion salad is a refreshing side, and a glass of cold hibiscus drink is always welcome.
More Healthy Main Dish Recipes
This blog post was originally published in January 2016 and has been updated with additional tips
Caribbean Quinoa and Bean Bowl
Ingredients
- 2 tablespoons (30ml) canola oil or other cooking oil
- ½ medium onion, diced
- 2 cloves garlic, minced
- 1 teaspoon (2-3g) paprika
- 1 sprig fresh thyme or 1 teaspoon dried thyme
- 2 small bay leaves
- 1 whole scotch bonnet pepper or ¼ teaspoon cayenne pepper
- 1½ cups (255g) uncooked quinoa
- 1 cup (236ml) lite coconut milk
- 1½ cups (354ml) chicken broth or water
- 1 teaspoon (3-4g) chicken bouillon (optional)
- 1 15.5-ounce can red kidney beans, rinsed and drained
- salt and black pepper to taste
Instructions
- Wash the quinoa well and let it drain.
- Heat a saucepan with the oil. Then, add onions, garlic, paprika, thyme, bay leaves, and hot pepper. Sauté for about a minute.
- Stir the quinoa into the pan, and continue stirring for a minute or two.
- Next, add the coconut milk, broth or water and bouillon powder, beans, and salt and pepper to taste.
- Bring to a boil, reduce heat, and simmer until the quinoa is cooked, about 20 minutes.
- Adjust for salt and pepper and discard bay leaves. Serve hot.
Tips & Notes:
- You can leave out the coconut milk and replace it with chicken or vegetable broth.
- To make it a one-dish meal for carnivores, I stir-fried about a pound of chicken breast and vegetables separately with jerk seasoning to make a quinoa bowl.
- Top it with avocado if you like.
- You can replace the scotch bonnet pepper with about a ¼ teaspoon of cayenne pepper.
- Please remember that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.
This was delicious. Made it with jerk mahi mahi and green beans. Cant wait to try more recipes!
Glad it turned out well for you, K! Looking forward to hear more from you. Happy cooking!
Just made this and added a can of corn, humm, it’s delicious!! Thank you ❤
Totally loving that corn addition! Great call! Thanks for stopping by. 🙂
I googled quinoa and beans recipe and I found this recipe. Made this last night and love it. Great recipe. I added roasted broccoli as a side. This will be a go-to meal! Thanks!!
Wonderful! Thanks for feedback! Glad to hear it worked out well for you.
Absolutely delicious. I prepared this and the flavor was phenomenal. It’s my first time eating Quinoa…I’m trying to go the healthy route. Thanks so much for this! By the way, all your recipes look so mouth watering.
Oh WOW Sali! Thank you so much. Happy to hear it worked out well for you.
This was sooo tasty!! My kids loved it too. Awesome recipe
Thank you so much Kari!!!
Yes, it was very mushy. Would this work with red lentils as well?
Thank you
Sorry to hear about that. I haven’t tested it out with lentils so can’t say for sure.
Happy Day,
I made this last week and it was delicious. However, i had to cook it much longer because the water wasn’t absorbing. Do you think i need to lower the liquid content/? I want to make sure the beans cook through as well. It is possible i didn’t drain the quinoa well.
Thank you for your wonderful recipes!
I can’t say for sure. It works fine when ever I make it. Is it mushy ?
I cook my rice in coconut milk, but have not tried it with quinoa – that will have to change!
This is the tastiest recipe I’ve seen today! I am definitely going to try this! Pinned, Yummed and Stumbled! 🙂
Aww Tania. Thank you so much!!
Imma,
I am definitely going to give this one a try. Looks delicious! I think I’ll try to season the dish with your jamaican jerk seasoning so the flavor will be the same as your one pot Jamaican rice and beans w/chicken dish (which happens to be one of my favorite recipes).
Yay!! Cassandra, that’s exactly how I do it. Season it with the jerk seasoning and am good to go. It never disappoints me. Do let me know how it works out for you. Thanks
What a brilliant and easy idea for lightening up some of our rice dishes. I tend to use couscous but I think this is brill.
Thanks Bintu!
Yum! I don’t cook quinoa often (not big on the texture), but this sounds like a great excuse. I do love rice cooked in coconut milk, though! 🙂
Yes, it really tastes great paired with coconut milk. You should definitely give it a try.
Healthy and tasty meal..love it