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Wednesday, June 14, 2017

Quinoa and Black Bean Bake


It's not a great "foodie shot" so please take my word for it, this is delicious and if you are a bit stumped about what to do with quinoa (kee-NOO-ah) here is a good recipe to try. (If you are looking for a good dried bean recipe...also a good one to try!)

I had to buy the quinoa, capsicum, spice and cheese but even so this costed out for us at about $4.25 and would feed 4-6 people.

Quinoa is high in protein and contains iron, calcium and phospherous, B vitamins and vitamin E. 


Quinoa and Black Bean Bake

3/4 cup of white quinoa
1 onion chopped
2 cloves of garlic crushed
2 med carrots chopped
1/2 a red capsicum chopped
approx 400g of prepared black beans*
approx 600g of chopped canned tomatoes
1 cup of water
generous seasoning of salt and pepper
1/2 teas cayenne pepper
1 tabs of smoked paprika
a handful of chopped parsley
grated cheese for the top

Wash the quinoa well to remove saponins and then soak in a bowl well covered with cold water overnight if possible. Rinse and drain. 
Place the quinoa in a saucepan with about twice the amount of water and chopped carrots. Bring to the boil and reduce to a simmer till the quinoa is translucent and looks like it has little sprout tails and the carrot is tender.
In a baking dish, combine all the ingredients except the cheese.
Bake in a moderate oven covered for about 30 mins then remove the cover and top with grated cheese. Cook till melted and golden.

*By "prepared black beans, I mean dried beans soaked overnight and rinsed and cooked till tender or use canned or tinned beans. 
I grow and can my own using a pressure canner.




2 comments:

  1. I love cooking with quinoa. Thanks for this recipe, I've not got one like this! Meg:)

    ReplyDelete
  2. It sounds so good and looks exactly like my home cooking. Yum!

    ReplyDelete

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