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Healthy, tasty, protein packed bean and vegetable quinoa recipe

Healthy, tasty, protein packed bean and vegetable quinoa recipe


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  • Recipes
  • Ingredients
  • Vegetable

Make it your own! This is a great dish to have for lunch or dinner. Full of flavour and healthy for a microwaveable meal.

4 people made this

IngredientsServes: 2

  • oil, as needed for cooking
  • 1 onion, chopped
  • 3 to 4 cloves garlic, minced
  • 1 carrot, chopped
  • 1 stick celery, chopped
  • 1/2 large pepper, seeded and chopped
  • 4 medium mushrooms, sliced (optional)
  • 500ml chicken or vegetable stock
  • 2 teaspoons ground cumin
  • 1 to 2 teaspoons cayenne pepper
  • 2 teaspoons ground coriander
  • ground pepper, to taste
  • 40g quinoa
  • 40g lentils
  • 1 (400g) tin beans (e.g kidney, pinto, cannellini)

MethodPrep:20min ›Cook:40min ›Ready in:1hr

  1. In a large frying pan over a medium heat, warm a little oil and add the onions, cook and stir for 4 to 6 minutes until softened. Add the garlic and carrots and continue to stir for a few minutes. Add the celery, peppers and mushrooms, if using, followed by the stock, spices, oregano and pepper. Cover and simmer for 20 to 30 minutes.
  2. In the meantime cook the quinoa and lentils separately. In one saucepan, bring about 80ml water to boil and add the quinoa. Reduce the heat to low then cover and allow to simmer gently until the liquid has been absorbed. Top up with a little more water if necessary. The quinoa is ready when tender.
  3. Place the lentils in a second saucepan and add just enough water to barely cover them. Bring to the boil over a high heat and simmer for about 15 minutes, topping up with just enough water to keep the lentils covered. Lentils are tender when done. Drain.
  4. Add to quinoa, lentils and beans the vegetable mixture and simmer for 10 minutes to warm though (adding a little extra water if the mix gets too thick). Taste test and add more spices if needed to your taste. Ladle into warmed bowls and serve.

Tip

Keeps in the fridge for over a week and easy to reheat in the microwave in 1 to 2 minutes. Cover as beans might explode! Add some other spices if you like. Try paprika and turmeric. Turmeric has many benefits!

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15 Best Quick and Healthy Quinoa Recipes

To compensate for all those non-diet-friendly recipes I started posting since the start of January – particularly that lemon butter chicken and the easy creamy mushrooms – I thought it would be best to redeem myself by rounding up some of my favorite quinoa recipes. After all, life is all about balance, right?

1. Quinoa Enchilada Casserole – A lightened-up, healthy enchilada bake chockfull of quinoa, black beans and cheesy goodness. [GET THE RECIPE.]

2. Kale Salad with Meyer Lemon Vinaigrette – Perfect as a light lunch or even a meatless Monday dinner option. [GET THE RECIPE.]

3. Quinoa Stuffed Bell Peppers – These stuffed bell peppers will provide the nutrition that you need for a healthy, balanced meal. [GET THE RECIPE.]

4. Blueberry Breakfast Quinoa – Start your day off right with this protein-packed breakfast bowl. [GET THE RECIPE.]

5. Roasted Shrimp Quinoa Spring Rolls – Quinoa is a wonderful protein-packed substitute for rice noodles in these easy peasy spring rolls. [GET THE RECIPE.]

6. Whole Food’s California Quinoa Salad – A healthy, nutritious copycat recipe that tastes 1000x better than the store-bought version. [GET THE RECIPE.]

7. Garlic Mushroom Quinoa – An easy, healthy side dish that you’ll want to make with every single meal. [GET THE RECIPE.]

8. Strawberry Quinoa Salad – A healthy, filling salad tossed in a sweet and tangy balsamic vinaigrette, creating the perfect blend of flavors. [GET THE RECIPE.]

9. Quinoa Chicken Parmesan – With an amazingly crisp quinoa crust, you’ll never guess that this is actually so healthy and packed with tons of protein. [GET THE RECIPE.]

10. Black Bean Quinoa Salad – A light and refreshing salad tossed in an orange vinaigrette, loaded with plenty of fiber. [GET THE RECIPE.]

11. Asian Quinoa Meatballs – Perfect as a light dinner over brown rice and a side of roasted vegetables. [GET THE RECIPE.]

12. Quinoa Fruit Salad – This protein-packed salad is balanced with a tart vinaigrette and refreshing mint. [GET THE RECIPE.]

13. Broccoli Quinoa Casserole – Healthy, cheesy comfort food without any of the guilt. [GET THE RECIPE.]

14. Asian Quinoa Salad – A quick and easy healthy salad dressed in sweet and tangy Asian flavors, loaded with tons of vibrant veggies. [GET THE RECIPE.]

15. One Pan Mexican Quinoa -Wonderfully light, healthy and nutritious. And it’s so easy to make – even the quinoa is cooked right in the pan. [GET THE RECIPE.]


29 Bean Recipes That’ll Make You Crave Plant-Based Protein

Cheeky rhymes aside, beans are some of the best foods you could be eating for fiber, protein, vitamins, and minerals. Even better, their mild flavor and soft texture allow them to assume many guises.

You’ll find plenty of delicious ways to enjoy beans in these 29 recipes from around the web. Whether you’re ditching meat entirely or looking to switch up your weekly meals, beans are there for you.

Keep a couple of cans or bags in your pantry, and you’ll be ready for anything.

1. Pita tostadas with butternut squash, black beans, and avocado

Tostadas usually mean deep-fried tortillas and lots of cheese, but this recipe makes a few simple switches to give them a nutritional stamp of approval.

Baked pitas are the crunchy base, topped with maple syrup-sweetened butternut squash, black beans, avocado, and pepitas. Instead of regular yogurt, drizzle on some Greek yogurt.

2. Black bean “meatballs” with coriander sweet potato salad

Protein-rich quinoa and black beans replace meat in these vegan black bean balls, which are served atop herb-coated sweet potato chunks instead of spaghetti. This dish is a great way to up your gluten-free cooking game.

3. Spaghetti squash black bean bowls

This lower carb answer to a burrito bowl replaces the rice with strands of spaghetti squash but hangs on to the black beans for fiber and protein.

Serve right in the squash shells for minimal cleanup and plop on a generous helping of the simplified guacamole.

4. Black beans and cauliflower rice

Cauliflower rice is usually served as a side, but add black beans cooked with garlic, onion, red bell pepper, and spices and it becomes a main. You can also wrap this goodness in a tortilla to make a burrito.

5. Black bean stuffed sweet potatoes

Stuffed roasted sweet potatoes are an idea with staying power. Here, they’re topped with black beans cooked with onions, cumin, and chili powder. Top with avocado and cilantro.

6. Black bean feta quinoa salad

Black beans, on their own, have a bland flavor. That means they’re great foils for highly seasoned foods like feta cheese. This recipe is super simple: Just add beans, red bell pepper, and feta to a bowl of quinoa.

7. Black bean chocolate protein balls

These bite-size chocolaty treats are filled with black beans and flavored with chocolate protein powder, cocoa, and nut butter. Even better, they’re no-bake and will keep in the fridge for a week.

They’re easy to transport, and just a couple will go a long way as post-workout fuel.

8. Creamy curry slow-cooker beans

Your slow cooker does the work on this curry, simmering kidney beans and tomatoes with ginger, garlic, cumin, and curry powder. That’s something great to come home to.

9. Kidney bean and garlic spinach tacos

Tacos are the ultimate quick lunch at home. Here, tortillas are filled with sautéed spinach, kidney beans, and avocado.

And talk about gilding the lily: The blogger uses brie cheese. Feel free to sub cheddar or pepper jack, or make it vegan by nixing the cheese.

10. Red beans and rice

This vegan red beans and rice dish swaps in brown rice for the usual white. All the classic seasonings remain in this one-pot meal that’ll serve a crowd (inexpensively).

A bonus is beans and rice make a complete protein, when in combination.

11. Mushroom kidney bean koftas

Koftas are usually beef- or lamb-based, but these use kidney beans and mushrooms to keep it vegan. Baked and drizzled with a simple homemade pesto, it’s an impressive-looking dish that’s secretly easy to make.

12. Vegan stuffed peppers with kidney beans, sweet corn, and cashews

Meatless and dairy-free, these vegan stuffed peppers are packed with protein from kidney beans and cashews. They also take all of 5 minutes to prep before you put them in the oven.

Tuck this one away for those days when you need a quick, filling, healthy dinner.

13. One-pot chickpea shakshuka

While shakshuka is usually made with eggs, here it’s chickpeas swimming in a richly spiced tomato sauce. Sop up the savory sauce with crusty whole-grain bread, serve the dish on top of rice, or simply eat it on its own.

14. Chickpea broccoli Buddha bowl

Anything coated in peanut butter is good. But this savory mix of roasted broccoli, chickpeas, and brown rice lends itself especially well to the slightly sweet nut butter sauce.

Simple and satisfying, it’s an easy and tasty way to get a balanced meal into your system.

15. Sheet pan chickpea fajitas with cumin-lime crema

Take fajitas to the next level by baking them instead of cooking them in a skillet. The veggies get that fantastic oven-roasted char, and the chickpeas, standing in for meat, become crispy and totally awesome.

16. Coconut chickpea curry

Making curry is easy actually pretty easy. Just stock up on curry powder, garam masala, and a can of coconut milk. This chickpea curry will fill your home with enticing aromas.

17. Mediterranean chickpea casserole with spinach and feta

We love casseroles. Here, chickpeas and spinach join a tomato sauce spiced up with oregano, cloves, and cayenne. Sprinkle with feta and bake until bubbly. How good does that sound?

18. Roasted chickpea, almond, and potato salad

Putting to rest any lingering perceptions that salads are puny, this recipe packs in complex, fibrous carbs from the potatoes, protein from the chickpeas, and healthy fats from the almonds.

There’s no way you’ll still be hungry after a hearty plate of this.

19. Buffalo chickpea salad sandwich

Who needs chicken when you’ve got chickpeas? In this healthified take on a flavor combo usually paired with wings, beans get the Buffalo treatment with blue cheese, Greek yogurt, and hot sauce. And celery, of course.

20. Peanut butter chocolate chip dessert hummus

You read that right: dessert hummus. A sweet, smooth blend that tastes like peanut butter and chocolate. One bite will make you forget there are beans in here at all. Think of it as cookie dough that’s safe to eat.

21. Zucchini noodles with white beans and tomatoes

This is one of those “Why didn’t I think of that?” recipes. If you’re not ready to go full zoodle, why not replace half the pasta with spiralized zucchini?

The white beans add plant-based protein, and olive oil, cherry tomatoes, and fresh basil give the dish a Mediterranean note.

22. Kale, sweet potato, and white bean skillet

Curry powder gives this heart-healthy blend of kale, sweet potatoes, and white beans a kick, and coconut milk offsets the spice with its mild sweetness.

Eat this as a breakfast hash to wake up on a dragging morning or as a quick, convenient one-pan lunch or dinner.

23. Golden beet, white bean, and orange salad

Golden beets, white beans, orange segments, and pistachios piled on top of leafy greens — talk about eating the rainbow. This colorful salad isn’t just good-looking, it’s freakin’ delicious too.

We like to make an olive oil-based dressing for this salad, adding any juice from the orange to the white balsamic vinegar.

24. Smashed white bean, basil, and avocado sandwich

Give an avocado sandwich even more oomph by mashing the green fruit with white beans and a squirt of lemon. You’ll be amazed at how this simple addition makes it more filling.

25. Garlic-Parmesan white bean hummus

Trade chickpeas for white beans and add Parmesan for a salty, nutty flavor in this off-the-charts tasty hummus. Scoop it up with veggies, slather it on bread, or eat it with a spoon — no judgment here.


What makes a recipe healthy?

While I’m sure you all have some instincts about what constitutes a healthy vegetarian recipe, we have some more concrete info for you.

In fact, we got our nutritionist, James, to set up a list of requirements for us, so this isn’t all conjecture and guess work!

This isn’t a weight loss recipe list, so if that’s what you’re looking for, go check out our list of vegetarian weight loss recipes!

If you’re just looking for a healthy vegetarian recipe, here’s what James says we should look out for.

How can I find healthy vegetarian recipes myself?

  • At least 10g of protein per recipe (because it makes you strong and keeps you full)
  • Less than 25g of fat, less than 8g of saturated fat (because some fat is good but not too much)
  • Should include whole-grain carbohydrates, like brown rice, pasta, buckwheat, or quinoa, or starchy vegetables, like sweet potatoes, or potatoes (so that you’re getting all the nutrients in your carbs)

So, you can follow these guidelines when you’re looking at other recipes so that you can find healthy vegetarian recipes all on your own.

Or better yet, you can keep scrolling to read this list of healthy vegetarian meals that we’ve made based on his suggestions!


15 Healthy Protein Bowl Recipes

Protein bowls are one of my favorite healthy dishes, and there are so many options out there! Everything from Buddha bowls to healthy grain bowls, it’s the perfect meal! You get your veggies, healthy proteins and carbs all in one dish. This post will showcase 15 healthy protein bowl recipes, one of them will be mine (obviously!) and the other 14 will be some tasty renditions from fellow food bloggers. Let’s get this round up started shall we?

Many of the protein bowls I have seen on the internet usually have a lot of healthy grains, seeds, and many times a lot of raw ingredients. I’ll be sharing with you 14 other tasty options for protein bowls , but I figured we would start with my version. I am a big fan of Italian ingredients and I also love spaghetti squash. This tasty dish has fresh garlic, good olive oil, fresh produce, sweet and tangy balsamic vinegar, a quick and tasty homemade bruschetta and Italian herbs. The chicken thighs are cooked simply and glazed with balsamic to finish off this healthy protein bowl.

Spaghetti squash is such a tasty vegetable. It’s easy to prepare, and can be used in many different ways. It’s a great substitute for pasta (like in this dish!) and can also work as a great potato pancake substitute (recipe upcoming!) For a great step by step on how to prepare this tasty squash, head over to my Blackened Salmon and Spaghetti Squash Recipe

I love making my own homemade balsamic drizzle. It’s a great little condiment to add into pasta or on top of a tasty caprese salad. It’s also a very cheap way of getting a similar flavor and consistency to the really expensive balsamic vinegars. I remember when I was a chef first starting out, I wanted to have all of these fancy things in my kitchen. I had truffle oil, expensive herbs, and I also purchased award winning gold medal balsamic vinegar. This was really expensive vinegar that was aged for over 10 years. It seemed cool at first to have this stuff, but after making these balsamic reductions countless times the flavor and consistency is quite similar to the expensive stuff. Shhhhhh It’s our little secret. The key is to make sure not to over cook the vinegar. Just reduce one cup by half and you will be left with a delicious sweet and tangy syrup that makes this protein bowl extra tasty!

For the vegetables I went with broccolini, yellow bell peppers, mushrooms, zucchini and Brussel sprouts. Not only were these super colorful options, but of course they were really healthy too! For the boccolini and the Brussel Sprouts I roasted together with just some olive oil, salt, pepper, and garlic powder. For the peppers, zucchini and mushrooms I added in a touch of balsamic vinegar. Adding in the vinegar glazes the vegetables and adds a touch of sweetness. I skipped the vinegar with the green vegetables as it would turn the color brown. That wouldn’t look good for the photos now will it? To make things easier though, you certainly could roast everything together and leave out the balsamic, and just add more drizzle instead! I topped off this dish with a home made bruschetta that only has 6 ingredients. There’s freshly chopped tomatoes and onions, with thinly sliced basil, balsamic vinegar, lemon juice and olive oil. That’s it! Nice and simple.


How to meal prep a high-protein breakfast, lunch, or dinner

Keep it balanced: Choose high-quality protein sources, like meat, seafood, legumes, veggies, and dairy. Each meal should also include a complex carbohydrate (like sweet potatoes or quinoa), vegetables or fruit, and some healthy fat (like avocado, nuts, or olive oil) to cover all your macronutrients.

Mix and match: For each dish you create, prepare extra servings of protein so you can easily swap them into other dishes or recipes. For example, if you have extra tofu, save it to create an easy stir-fry later in the week. This will save you time in the long run and keep your prep relatively simple and stress-free.

Invest in the right storage: Once you have your meals ready, storing them properly will help maintain overall freshness. Pick glass over plastic to avoid harmful chemicals like BPA (which can wind up in your food). Glass jars, zip-top bags, and meal prep containers are all great options.

Although there&rsquos no shortage of healthy recipes, certain options work better than others for meal prep. Here, you&rsquoll find delicious breakfasts, lunches, and dinners that will last for days in the fridge (or for weeks in the freezer) and are loaded with metabolism-boosting, filling protein.

1. Thai Turkey Lettuce Cups

Meal prep doesn&rsquot need to take all day these turkey cups, for example, come together in 20 minutes and boast 43 grams of protein. Even better, the filling is beyond easy to reheat and pack into lettuce leaves, making for a lunch that requires next to no effort, but still feels fresh.

2. Spinach and Cheese Egg Muffins

These delicious spinach egg muffins contain a trio that&rsquos guaranteed to please: protein-packed eggs, nutrient-rich veggies, and creamy goat cheese. You&rsquoll get 4 grams of protein per muffin, so feel free to have two or three alongside a serving of cottage cheese or Greek yogurt to hit your morning quota.

3. Fiery Black Bean Soup

Vegan recipes can be protein-packed too. This spicy black bean soup (which goes vegan if you switch chicken broth for vegetable) provides 20 satiating grams of protein per serving, plus tons of fiber and plant-powered nutrients. Bonus: You&rsquoll get up to four full lunches or dinners from just one batch.

4. Honey-Spiced Salmon With Quinoa

Salmon and quinoa are truly a power duo&mdashone is a complete plant-based protein, the other a rich source of omega-3 fatty acids. In this recipe, red cabbage, cooked quinoa, honey, salmon, and lime combine into a delicious meal prep option with 41 grams of protein per serving.

5. Grilled Ratatouille Linguine

Craving a restaurant-quality pasta dish without all the effort? Make this veggie-packed linguine, which transforms ratatouille into a grilled delicacy. You&rsquoll get a surprising 15 grams of protein per helping, plus more if you use a pasta made from chickpeas or other alternative grains.

6. Herb Shrimp and Cabbage Roll-Ups

With 15 grams of protein (but only 105 calories) per roll, these veggie-wrapped takes on the Vietnamese classics are an ideal make-ahead lunch. Even better, they&rsquore meant to be served cold and they already have the dipping sauce inside&mdashno microwave or extra container necessary.

7. Turkey Burgers with Tomato Relish

You won&rsquot even miss the beef after trying these Greek turkey burgers with zucchini, mint, and tangy tomato-feta relish&mdashplus 28 grams of protein per serving. Simply prep your patties and throw them into the fridge or freezer, depending on how long you'll wait, to have on hand when you need healthy food fast.

8. Arugula and Chickpea Salad

Craving greens? They don&rsquot have the most protein&mdashbut with the right companions, you can get plenty of the stuff from a salad. This easy-to-prep winter mix offers a respectable 14 grams of protein per serving, combining protein-rich chickpeas, nuts, and cheese with the vitamins and phytonutrients of arugula.

9. Sheet Pan Halibut with Potatoes

It&rsquos time to try halibut, an underutilized fish that boasts tons of vitamin A, niacin, calcium, iron, magnesium, potassium, and selenium. And since it&rsquos a sheet pan recipe, there&rsquos barely any cleanup&mdashnot to mention a whopping 40 grams of protein per serving. Add this one to your rotation ASAP.

10. Kale and Chickpea Soup

Chickpeas are protein powerhouses, and they&rsquore the main reason that this soup has 17 grams of the stuff per bowl. But the best part might be that it&rsquos plant-powered without feeling like a chore. You&rsquoll actually enjoy eating your veggies (and making your own food) with this easy vegetarian recipe.

11. Tex-Mex Salmon Bowl

Meal prep doesn&rsquot get easier than this bowl, which upgrades pre-made rice and canned black beans with buttery salmon and avocado. You&rsquoll get an unbelievable 53 grams of protein, plus tons of fiber and healthy fats, from just 20 minutes of work&mdashincluding the time it takes to make your own salsa.

12. Vegetable Fried Rice

Say goodbye to takeout. Swap your go-to order for this plant-based version with under 500 calories and 19 grams of filling protein from edamame. You&rsquoll curb cravings while keeping your sodium intake in check. There&rsquos no meat or eggs required&mdashyou can even trade honey for maple syrup to go entirely vegan.

13. Sautéed Chicken and Salad

For a nutritious meal that&rsquoll also stun your followers, we recommend this pan-cooked chicken and mixed salad with passion fruit vinaigrette. Its 33 grams of protein aren&rsquot the only reason to give it a try with at least half your plate taken up with raw veggies, it&rsquoll make you feel as good as it looks.

14. Crunchy Turkey Salad

Whether you&rsquore repurposing holiday leftovers or trying to get rid of extra rotisserie chicken (which swaps well with turkey), consider this recipe your new go-to treat, offering a huge 41 grams of protein. Most of the prep in this meal is already done you just need to cut the salad, whip up the dressing, and enjoy.

15. Salmon Banh Mi with Spicy Mayo

Salmon is a staple in high-protein meal prep for a reason: It&rsquos high in nutrients and protein while being extremely versatile. The fish especially shines through in this Vietnamese banh mi, which features carrots, radishes, cilantro, and plenty of spice, not to mention 26 grams of protein.

16. Sheet Pan Chicken Tikka

Give your tikka masala a makeover. You&rsquoll get all the traditional flavors of the Indian dish&mdashgaram masala, cilantro, and yogurt&mdashwithout overindulging on carbs or calories. Even picky eaters will find something to love about this hearty meal, which packs in 55 grams of protein per serving.


Broccoli, Kale & Cheddar Quiche with Savory Quinoa Crust

Darren Kemper

A cheesy quinoa crust makes a delicious, higher-protein swap for the traditional flour and butter quiche crust. Swap out the Tuscan kale in the filling for baby kale or spinach if you prefer a milder flavor.

Get the recipe here.


7. Veggie Quinoa Sauté and Beet Sesame Sauce

Vibrant beet sesame sauce is the star of this vegan Veggie Quinoa Sauté by Kristina Humphreys. Smooth and creamy with subtle flavors of garlic and a tangy sweetness, the sauce tastes amazing when spread over sautéed mushrooms, onions, and beets. This sweet and savory element elevates a regular vegan quinoa bowl to a whole new level. When drizzled over the quinoa and sautéed veggies, the creamy sesame sauce enhances their natural taste and texture.


7. Chipotle Black Bean and Quinoa Stew

Think you can't get enough protein without meat on your plate? This filling plant-based dish — a quinoa twist on the traditional rice and beans — logs 17 grams of protein. And, with a whopping 26 grams of fiber, which is just about what you need daily, according to the FDA, this recipe can help you maintain a healthy weight and reduce your risk of chronic diseases such as diabetes, heart disease and some types of cancer, says Langevin.

Get the Chipotle Black Bean and Quinoa Stew recipe and nutrition info here.


Quinoa Apple Salad with Honey Lemon Mint Vinaigrette

Courtesy of Savory Simple

Nutrition: 433 calories, 12 g fat (1.5 g saturated). 9 mg sodium, 69 g carbs, 8 g fiber, 12.6 g sugar, 13.2 g protein

The Honey Lemon Mint Vinaigrette on this salad does more than add flavor it helps you burn calories. In fact, in 2003, researchers tested the influence of 14 different herbs and spices on the activities of digestive enzymes pancreases and small intestines of rats. They found that mint was one of the spices that enhanced these activities, more effectively turning food into energy. Although you're not a rat, your digestive system functions similarly.



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