Name: Black Beans & Avocado on Quinoa
Prep time: 20 min
Total time: 395 min
Ingredients: 6 ounces dried black beans (3/4 cup); 5 cups water; Nonstick cooking spray; 1 large onion, chopped (1 cup); 10 ounces grape tomatoes, halved; 1 teaspoon ground cumin; 0.5 cup chopped fresh cilantro; 2 tablespoons lime juice; 1 tablespoon olive oil; 0.5 teaspoon salt; 2 cups cooked quinoa; 0.25 cup chopped fresh cilantro; 1 tablespoon olive oil; 0.25 teaspoon salt; 3 cups fresh spinach or arugula; 1 ripe medium avocado, seeded, peeled and chopped; 1 medium lime, cut into six wedges

Black Beans & Avocado on Quinoa

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

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

20 mins

Additional Time:

6 hrs 15 mins

Total Time:

6 hrs 35 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Heart Healthy Low-Calorie High Fiber Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Vegetarian Nut-Free High Blood Pressure Soy-Free Healthy Aging Healthy Immunity

Jump to Nutrition Facts

Ingredients

6 ounces dried black beans (3/4 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

Directions

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.
Lightly coat an unheated 3- or 3 1/2-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.
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 1/2 cup cilantro, the lime juice, 1 tablespoon oil and the 1/2 teaspoon salt. Let stand at least 15 minutes to develop flavors.
Before serving, toss the quinoa with the 1/4 cup cilantro, 1 tablespoon oil and the 1/4 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.

Tips

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 Facts (per serving)

277	Calories
10g	Fat
39g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 277
% Daily Value *
Total Carbohydrate 39g	14%
Dietary Fiber 9g	34%
Total Sugars 3g
Protein 11g	21%
Total Fat 10g	12%
Saturated Fat 1g	6%
Vitamin A 1910IU	38%
Vitamin C 19mg	21%
Folate 213mcg	53%
Sodium 321mg	14%
Calcium 88mg	7%
Iron 3mg	18%
Magnesium 106mg	25%
Potassium 828mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.