Tag Archive for: complete protein

A dish of black beans and quinoa with vegetables.

Black Bean Quinoa

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If you are looking for two great sources of protein, black bean quinoa is it. We are not vegan but do choose to have several meals each week that are meatless. We substitute meat protein with plants such as quinoa and black beans. The best part of quinoa is that it is a complete protein! Meaning you receive all the necessary amino acids from it unlike other plant proteins. As always, use organic products when possible to reduce pesticide/herbicide exposure. We are not overweight, but we are over toxic!

We served this at our Grand Opening of my wellness center this week (June 2014) and it was a huge hit.
I make a similar version with mangoes and black beans so be sure to check it out too.
Ingredients
1 medium sweet onion, diced
2 cloves garlic, minced
3/4 cup quinoa (uncooked), rinsed (red or white)
1 (15 ounce) can black beans, drained and rinsed
1 teaspoon chili powder
1 teaspoon cumin
1/4 teaspoon crushed red pepper flakes (more or less to taste)
1/2 teaspoon black pepper
Kosher salt or sea salt to taste
1 (4.5 ounce) can diced green chilis
1 (10 ounce) can of diced tomatoes
1/2 cup freshly chopped cilantro
1 3/4 cup vegetable broth, low sodium
Directions
In a large skillet saute diced onions until tender about 4 minutes, add garlic and saute one additional minute.  Add the remaining ingredients in the order listed above.  Cover,bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed.  Remove from heat and allow to sit 5 minutes covered before serving.  Fluff quinoa with a large spoon and serve. You can serve warm or at room temperature.
Let me know in the comments if you enjoyed it and any variations you made. Variety is the spice of life!

Roasted Edamame Salad

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Roasted Edamame salad is a great summertime salad with fresh tomatoes. You can eat this as a meal as edamame is a great source of complete protein. It also works as a hearty side dish.

Ingredients:

  • 12-16 ounces fresh or frozen shelled edamame (soybean), non GMO or organic
  • 1/2 cup fresh organic corn kernels
  • 1/4 cup finely diced scallion or green onion
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 3/4 teaspoon kosher or sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup chopped fresh tomato
  • 1/4 cup chopped fresh basil leaves
  • 1 tablespoon red wine vinegar

Preparation:

Preheat the oven to 400 degrees F.

Place the edamame, corn, scallion, garlic, olive oil, salt and pepper into a 13 by 9 pan and stir to combine. Place on the middle rack of the oven and roast for 10 to 15 minutes, just until the edamame begins to brown.

Remove from the oven and place in the refrigerator until completely cool, approximately 30 minutes.Add the tomato, basil and vinegar to the edamame mixture and toss to combine. Taste and adjust seasoning, as desired. Serve chilled or at room temperature.

Serves 4