Healthy Ingredient Recipes Healthy Vegetable Recipes Healthy Tomato Recipes Healthy Canned Tomato Recipes Slow-Cooker Black Bean & Quinoa Bowls 5.0 (4) 3 Reviews This taco-bowl-style recipe will be a hit with both adults and children. The 10-minute sit time allows the cheese to melt into the quinoa, making this dish super decadent. If you cannot find Cheddar-Jack cheese, use Monterey Jack or sharp Cheddar. Garnish with fresh cilantro leaves, lime wedges and additional cheese, if desired. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on March 7, 2023 Print Rate It Share Share Tweet Pin Email Prep Time: 20 mins Additional Time: 4 hrs 10 mins Total Time: 4 hrs 30 mins Servings: 6 Yield: 6 servings Nutrition Profile: High Fiber High-Protein Jump to Nutrition Facts Ingredients 1 tablespoon olive oil 1 yellow onion (about 8 ounces), chopped 1 red bell pepper (about 8 ounces), chopped 3 garlic cloves, minced (about 1 tablespoon) 1 teaspoon ground cumin 1 teaspoon ancho chile powder 1 (15 ounce) can no-salt-added black beans, drained and rinsed 1 (14.5 ounce) can fire-roasted diced tomatoes 2 cups water 1 cup fresh or frozen corn kernels (from 1 ear) 1 cup uncooked quinoa, rinsed ¾ teaspoon kosher salt ¼ cup chopped fresh cilantro 4 ounces Cheddar-Jack cheese blend, shredded (about 1 cup) 1 ripe avocado, cubed Directions Heat the oil in a large skillet over medium-high. Add the onions and bell pepper; cook, stirring often, until just tender, 4 to 5 minutes. Add the garlic, cumin, and chile powder; cook, stirring often, 1 minute. Stir together the onion mixture, black beans, tomatoes, water, corn, quinoa, and salt in a 6-quart slow cooker. Cover and cook on LOW until the quinoa is tender and the liquid is almost absorbed, 4 to 5 hours. Add the cilantro to the slow cooker, stirring gently to combine. Sprinkle the cheese over the quinoa mixture; cover and let stand until the cheese is melted, about 10 minutes. Divide the mixture among 6 bowls; top evenly with the avocado. Multicooker Directions In Step 1, remove the lid of a 6-quart multicooker. Place the oil in the inner pot. Press SAUTÉ [Normal], and heat, swirling to coat the bottom of the pot. Add the onions, bell pepper, garlic, cumin, and chile powder; cook uncovered, stirring often, 1 minute. Stir in the black beans, tomatoes, water, corn, quinoa, and salt. Lock the lid; turn Pressure Valve to "Venting." Cook on SLOW COOK [Normal] until the quinoa is tender and the liquid is almost absorbed, about 5 hours. In Step 2, gently stir in the cilantro. Turn off the cooker. Sprinkle the cheese over the quinoa mixture; replace the lid, and let stand until the cheese melts, about 10 minutes. Finish Step 2. Rate it Print Nutrition Facts (per serving) 364 Calories 16g Fat 44g Carbs 15g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size about 1 cup Calories 364 % Daily Value * Total Carbohydrate 44g 16% Dietary Fiber 10g 36% Total Sugars 7g Protein 15g 30% Total Fat 16g 21% Saturated Fat 5g 25% Sodium 536mg 23% 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved