This simple gluten free and vegetarian dish is a perfect weekday meal! Fresh-tasting, flavorful and the entire meal comes together in less than 30 minutes!
Cuban Black Beans and Seasoned Quinoa
Savory, nourishing and essentially a big bowl of comfort food!
On the weekdays especially, we are all about simple, quick and easy meals.
And at dinner time, we often like to wind down with a big bowl of comfort food.
This meal checks all those boxes (at least for my husband and me– as both of us could live on grain and bean dishes!)
This entire dish comes together in 30 minutes — less if you cook the quinoa ahead of time.
And it is essentially made with 5 real, whole foods plus lots of spices, some avocado oil and vegetable broth. The five main ingredients are canned black beans, red onions, cherry tomatoes, quinoa, jalapeno.
The Cuban Black Beans are Vegetarian (or actually vegan!) and come together in 10 minutes.
And they are made with really just 3 main ingredients — canned black beans, red onion and vegetable broth plus bunch of spices.
All you do it quickly sauté diced red onion with cumin, oregano and cayenne (optional but recommended), and lots of garlic.
The onion mix is set aside, the beans heated with vegetable broth and then the onion mix is added back in.
That’s it! And it is warming, hearty and flavorful.
For the quinoa, we’ve been preferring plain quinoa lately but have given a seasoned option for those that want more flavor.
And the fresh salsa is simply grape or cherry tomatoes, diced red onion and very finely diced jalapeño.
Don’t be afraid of the jalapeño — it is de-seeded and very finely chopped so it isn’t spicy but add great crunch and flavor.
For serving, start with a bowl of quinoa, top with the warm beans and then the fresh salsa. Pair with avocado or for the omnivores in your family, it pairs well with grilled chicken.
Fresh tasting, flavorful and so satisfying!
And while the entire meal comes together in less than 30 minutes, you could speed it up even more by cooking the quinoa ahead of time, dicing the red onion and jalapeño earlier in the day, or even just making the beans while the quinoa cooks. So many short cuts for a quick and easy dinner!
This simple gluten free and vegetarian dish is a perfect weekday meal! Fresh, flavorful, filling and it comes together in less than 30 minutes! TIP: you could prep the quinoa ahead, or the diced onions and jalapeño ahead so that things move really quickly at meal time. And if you cook the beans while the quinoa is cooking, the entire meal could be ready in closer to 20 minutes! This super easy recipe adapted from Vegetarian Today Magazine
Author: Healthy Gluten-Free Family
Recipe type: Dinner, Veggies, Sides
Cuisine: Gluten-Free, Vegan, Vegetarian
Serves: 3-4 servings
Seasoned Quinoa OR Plain Quinoa**
2 teaspoons canola oil
1 cup quinoa
1 clove garlic, minced
1 cup vegetable broth
1 cup water
1 dried bay leaf
** NOTE: if making plain quinoa, you will need 2 cups water and 1 cup quinoa
2 teaspoons avocado oil, grapeseed oil or canola oil
½ cup red onion, diced
4 cloves garlic, minced
2 teaspoons ground cumin
2 teaspoons dried oregano
¼ teaspoon cayenne pepper (optional but recommended)
2 tablespoons distilled white vinegar
2 15 oz cans black beans, well rinsed and drained.
½ cup vegetable broth
¼ teaspoon salt or to taste
2 cup grape or cherry tomatoes, halved or quartered depending on how big they are
1 cup red onion, diced
1 jalapeno, deseeded and finely chopped (NOTE: because the the jalapeños are de-seeded they will not be spicy but add great crunch and flavor)
salt to taste
a drizzle of avocado oil
Avocado, sliced or diced (Optional)
Seasoned Quinoa OR Plain Quinoa ** (approximately 20 minutes)
If making Seasoned Quinoa
In a medium sauce pan, heat oil over medium- high heat. Add quinoa and garlic. Cook 1 minute
Stir in broth, water and bay leaf. Bring to a boil.
Reduce heat to low and cook 15 minutes, or until liquid is absorbed.
Remove from heat and let sit for 5 minutes, then fluff with a fork and remove bay leaf.
*If making Plain Quinoa
In a medium saucepan, over medium to high heat, add 2 cups water and 1 cup quinoa. Bring to a boil. Reduce to simmer, cover and cook 15 minutes until water absorbed.
Beans (approximately 10 minutes)
In a medium skillet, over medium heat, heat oil until shimmering but not burning.
Add diced onion, cumin, oregano and cayenne if using, and stir well to combine. Onions will be coated in the spices and absorb the oil. Cook 2 minutes. Add garlic and cook another 1-2 minutes or until onion softens and garlic just starting to brown. Remove from pan and place on a small plate or bowl, and set aside.
De-glaze the skillet by adding the vinegar and scraping up any brown bits and reduce until vinegar nearly evaporates. (The vinegar will sizzle and steam when first hitting the pan but will loosen the bits on the pan).
When vinegar is evaporated, add beans and vegetable broth to the skillet and stir to combine. Using a fork, gently mash a portion of the beans. We tend to mash about ⅓ of them so that there are still lots of whole beans. Stir over medium heat until heated through, about 2 minutes. Stir in onion mixture and combine well. Season with salt and heat the entire dish another minute.
Combine tomatoes, jalapeños and onion and stir to combine. Drizzle with avocado oil and season with salt to taste.
In each bowl, add quinoa, beans and top with salsa. Serve with avocado. For the omnivores in your family, also pairs well with grill chicken.
Hi! My name is Karen, and I’m the mom in our Healthy Gluten-Free Family. My posts and pictures here and on Instagram, Pinterest, Facebook and Twitter are labors of love that allow me to share a very personal journey with you, one our family has taken together — learning, experimenting and sharing how to raise a healthy happy gluten-free family. Read more ...