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Tex-Mex Black Bean & Quinoa Bowl

March/April 2015

Your rating: None Average: 3.7 (21 votes)

Skip the tortillas and layer your taco fillings onto protein-rich quinoa in this healthy vegetarian bowl dinner recipe. Top with a dollop of yogurt or sour cream and a splash of your favorite hot sauce.


Tex-Mex Black Bean & Quinoa Bowl

Makes: 4 servings

Serving Size: about 2 1/4 cups each

Active Time:

Total Time:

Ingredients

  • 1 1/2 cups water
  • 1 cup quinoa
  • 1 teaspoon ground cumin
  • 2 tablespoons extra-virgin olive oil plus 2 teaspoons, divided
  • 2 tablespoons rice vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 4 1/2 cups very thinly sliced cabbage (about 1/4 medium head)
  • 1/2 cup finely chopped red onion
  • 1 medium poblano pepper, chopped
  • 1 15-ounce can black beans, rinsed
  • 2 teaspoons chili powder
  • 1 cup shredded sharp Cheddar cheese
  • 1/2 cup salsa

Preparation

  1. Bring water and quinoa to a boil in a medium saucepan. Reduce heat, cover and simmer until the water is absorbed, about 15 minutes. Fluff with a fork and stir in cumin. Partially cover and set aside.
  2. Meanwhile, whisk 2 tablespoons oil, vinegar, salt and pepper in a large bowl. Add cabbage and onion; toss to coat.
  3. Heat the remaining 2 teaspoons oil in a medium skillet over medium heat. Add poblano and cook, stirring, until softened, 2 to 3 minutes. Stir in beans and chili powder; cook, stirring, until heated through, about 2 minutes more. Remove from heat.
  4. To serve, layer in each bowl: 3/4 cup quinoa, 1/2 cup bean mixture and 1/4 cup cheese. Top each portion with 3/4 cup cabbage salad and 2 tablespoons salsa.

Nutrition

Per serving: 478 calories; 22 g fat (8 g sat, 11 g mono); 30 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 11 g total sugars; 20 g protein; 12 g fiber; 658 mg sodium; 833 mg potassium.

Nutrition Bonus: Vitamin C (95% daily value), Folate (43% dv), Calcium (31% dv), Magnesium (29% dv), Iron (26% dv), Potassium (24% dv), Vitamin A (21% dv), Zinc (20% dv)

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 2 vegetable, 1/2 lean meat, 1 high-fat meat, 2 fat


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Recipe Categories

Ethnic/Regional
American
Mexican
Southwest
Ease of Preparation
Easy
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Boil
Meal/Course
Dinner

Publication
March/April 2015
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