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

Method:

  • 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

Enjoy :)


Recipe is from sport's nutritionist Anita Bean

#vegetarian #beans #easydinner #midweek #dinner



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