Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes |*Servings: 4
Black beans are a popular plant-based protein used in many dishes from Latin America and the Caribbean. In addition to protein, black beans are an excellent source of dietary fibre, complex carbohydrates, antioxidants, and essential micronutrients like folate, magnesium, iron and potassium.
Black beans are a great addition to an anti-inflammatory way of eating as it offers many health benefits, including improved digestion, better blood sugar control and increased sense of fullness after eating, which may assist in weight management.
Are you looking for ideas to spice up your lunch? Try a twist to your regular bean tacos with a chipotle burrito bowl.
Nutritional information (per serving*): Calories: 338; Protein (13g); Total Fat (10g); Saturated Fat (1g); Unsaturated Fat (4g); Carbohydrates (51g); Fibre (12g); Sodium (442mg)
- 1 tbsp extra virgin olive oil
½ medium white or red onion, diced
1 tbsp garlic paste
1 medium Roma tomato, diced
1 tbsp cilantro, chopped
2 tbsp chipotle sauce
1 tbsp low-sodium taco seasoning
1 tsp turmeric, powder
1 540 ml can low-sodium black beans, rinsed
Salt and pepper to taste
Pico de Gallo with Avocado
2 medium Roma tomatoes, diced
2 tbsp chopped cilantro
1 tbsp jalapeno pepper, minced (seeds removed)
1 Hass avocado, diced
1 small stalk green onions, chopped
1 tsp extra virgin olive oil
½ lime, juiced
Salt and pepper to taste (optional)
Chopped cilantro (optional garnish)
Heat 2 cups of water in a medium saucepan over medium-high heat until water comes to a boil. Add 1 cup rinsed quinoa and cover. Reduce heat to simmer for about 15 minutes or until liquid is absorbed and quinoa is fluffy. Add 1 teaspoon of lime juice and salt and pepper to taste (optional).
Heat olive oil in a medium saucepan over medium heat until it ripples. Add onion and garlic paste and sauté, stirring for 2 minutes.
Add tomato, cilantro, chipotle sauce, taco seasoning, turmeric, and salt and pepper to taste. Reduce heat and simmer for 10 mins or until soft and fragrant.
Add beans to the saucepan and mix well. Taste and adjust seasoning. Simmer for another 10-15 minutes.
Pico de Gallo:
While the beans are cooking, prepare the pico de gallo salad by mixing diced tomato, cilantro, jalapeno pepper, avocado, green onions, olive oil and lime juice in a medium bowl. Add salt and pepper to taste.
Assemble your bowls: Divide cooked quinoa into 4 portions. Serve with ½ cup of pico de gallo and ½ cup black beans. Garnish with cilantro leaves.
Serve the ingredients mixed like a salad. Add a sliced boiled egg for extra high-quality protein.
Serve with whole grain tortillas or rice instead of quinoa.
Substitute green onions for red ones for a stronger flavour.