Rating: 5 stars
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
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  • 1 star values: 0

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

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • 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.


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

1/2 cup spinach, 1/3 cup quinoa, 2/3 cup bean mixture and 1/4 cup avocado
277 calories; protein 10.5g; carbohydrates 39.4g; dietary fiber 9.4g; sugars 3.3g; fat 9.7g; saturated fat 1.2g; vitamin a iu 1909.9IU; vitamin c 19.3mg; folate 213.1mcg; calcium 87.7mg; iron 3.2mg; magnesium 105.9mg; potassium 827.5mg; sodium 320.5mg.

2 starch, 1 fat, 1 lean protein, 1 vegetable