Quinoa and Black Beans

Welcome to Wednesday Kitchen Sanctuary Menu February 11,2015

I know sometimes it hard to feed a family a nutritious meal, espeically through the winter months when you can’t grow a garden. On Wednesday’s I will be attempting to make nutritous meals on a very limited budget that will feed 10 people.Today we are going to try something new and very nutritious. The cost for the ingredients was $15.00 and has 10 servings, that’s $1.50 per person. 

Today I will be making Quinoa and Black Beans. You cook Quinoa like you would cook rice. The only difference is Quinoa is much healthier for you.

Quinoa contains more protein than any other grain, and is higher in unsaturated fats and lower in carbohydrates than most grains and is a very good source of calcium, iron, phosphorous, B vitamins, and vitamin E. Quinoa’s sowly releasing carbohydrates help to maintain blood sugar levels.

The ingredients:

1 teaspoon vegetable oil

1 onion, chopped,

3 cloves garlic,

chopped 3/4 cup quinoa

1+1/2 cups of vegetable broth,

1 teaspoon ground cumin,

1/4 teaspoon cayenne peper,

salt and peper to taste,

1 can corn kernels,

2 (15 ounce) cans black beans rinsed and drained,

1/2 cup chopped fresh cilantro.

Directions:

Heat oil in a saucepan over medium heat; cook and stir onionsand garlic until lightly brown, about 10 minutes.

Mix quinoa into onion mixture and cover with vegetalbe broth; season with cumin, cayenne peper, salt and peper. Bring the mixture to a boil. Cover, reduce heat, and simmeruntil quinoa is tender and broth is absorbed, about 20 minutes.

Stir corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beansand cilantro. Making sure the quinoa is tender to taste is when its done.

This shoud be ready is about 50 minutes to an hour. 

While the quinoa was cooking I made a cucumber and tomato salad with a balsamic and olive oil dressing. For dessert I made brownies right out of the box! 

I am use to cooking on an electric stove, so cooking on a gas stove is different. I think gas stoves cook faster. 

Well folks the review is in and the pot is empty!! Everyone enjoyed my first attempt at making quinoa! Until next Wednesday here at The Sanctuary For Independent Media!

Anna L.

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