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.