Spicy beans and quinoa
This is a great speedy, easy mid-week recipe and really nutritious & filling with it. You can use any grain really but quinoa is higher (1.5 times) in protein than pasta, rice and other grains so it's why it's a favourite of mine, plus it has anti-inflammatory properties. You can also use any beans to vary this recipe too.
Ingredients (serves 2):
1 tbsp light olive or rapeseed oil
1 small onion finely chopped
1-2 garlic gloves crushed
1 red pepper deseeded and finely chopped
1 celery stick finely chopped
400g can of black beans drained and rinsed (or can use other beans too if you prefer)
400g can chopped tomatoes
1 tsp ground cumin
1 tsp oregano
Half tsp chilli powder or more if you like it hot
Small handful of chopped coriander or parsley (or use frozen)
Quinoa - either ready cooked sachet or dried (latter just needs slightly longer to cook) or rice or other grain mixture
Salt and freshly ground black pepper
Plain greek yoghurt to serve
If using dried quinoa, rice or another grain cook that according to the packet instructions
If using 'ready cooked' option then hang on to that!
Heat the oil in a large frying pan / wok and add the onion and fry for 3 mins until translucent
Add the garlic and cook for another 30s before adding the pepper and celery, cooking for another 4-5 mins.
Add the beans, tomato, cumin, oregano and chilli powder and cook for 5 mins.
Stir in the cooked quinoa or other grain (either your cooked version or the ready cooked) and the coriander or parsley.
Season with salt and pepper and make sure its all heated through before serving in to bowls or deep plates
Serve with a dollop of greek yoghurt
Recipe is from sport's nutritionist Anita Bean
#vegetarian #beans #easydinner #midweek #dinner