Caribbean Quinoa and Bean Bowl
Lighten up with a nutritious Caribbean Quinoa and Beans recipe that will satisfy you. So healthy, tasty, and full of flavor.
Servings 5
Calories 339kcal
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.
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.
Nutrition
Serving: 240g | Calories: 339kcal | Carbohydrates: 50g | Protein: 11g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 1mg | Sodium: 777mg | Potassium: 459mg | Fiber: 6g | Sugar: 1g | Vitamin A: 511IU | Vitamin C: 2mg | Calcium: 45mg | Iron: 4mg