Black Beans & Avocado on Quinoa

Black Beans & Avocado on Quinoa

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From: Diabetic Living Magazine

Healthy fats, plant protein, vitamins and minerals are just some of the benefits to this delicious vegetarian main dish.

Ingredients 6 servings

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Original recipe yields 6 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 6 ounces dried black beans ( ¾ cup)
  • 5 cups water
  • Nonstick cooking spray
  • 1 large onion, chopped (1 cup)
  • 10 ounces grape tomatoes, halved
  • 1 teaspoon ground cumin
  • ½ cup chopped fresh cilantro
  • 2 tablespoons lime juice
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • 2 cups cooked quinoa
  • ¼ cup chopped fresh cilantro
  • 1 tablespoon olive oil
  • ¼ teaspoon salt
  • 3 cups fresh spinach or arugula
  • 1 ripe medium avocado, seeded, peeled and chopped
  • 1 medium lime, cut into six wedges

Preparation

  • Prep

  • Ready In

  1. Rinse beans; drain. In a large saucepan, combine beans and 3 cups of the water. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.
  2. Lightly coat an unheated 3- or 3½-quart slow cooker with cooking spray (see Tip). Place beans in cooker. Stir in the remaining 2 cups water, the onion, half of the tomatoes and the cumin.
  3. Cover and cook on low-heat setting for 10 hours or on high-heat setting for 5 hours or until beans are soft. Stir in the remaining tomatoes, the ½ cup cilantro, the lime juice, 1 tablespoon oil and the ½ teaspoon salt. Let stand at least 15 minutes to develop flavors.
  4. Before serving, toss the quinoa with the ¼ cup cilantro, 1 tablespoon oil and the ¼ teaspoon salt. Divide spinach among six serving plates. Spoon the quinoa mixture over the spinach. Spoon bean mixture over the quinoa. Top with avocado and serve with lime wedges.
  • Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: ½ cup spinach, ⅓ cup quinoa, ⅔ cup bean mixture and ¼ cup avocado
  • Per serving: 277 calories; 10 g fat(1 g sat); 9 g fiber; 39 g carbohydrates; 11 g protein; 213 mcg folate; 0 mg cholesterol; 3 g sugars; 1,910 IU vitamin A; 19 mg vitamin C; 88 mg calcium; 3 mg iron; 321 mg sodium; 828 mg potassium
  • Nutrition Bonus: Folate (53% daily value), Vitamin A (38% dv), Vitamin C (32% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 starch, 1 fat, 1 lean protein, 1 vegetable

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