December 29, 2015

Quinoa & Black Bean Stew























"Eat light ….Eat right!!!! Quinoa & Black bean stew is a perfect satisfying supper for eat light & eat right folks. Full of all goodness of seasonal veggies with good source of protein in from quinoa & black beans this stew is super perfect for healthy eater. Relish this very stomach feeling dish with tossed salad."

Cuisine: World | Recipe Category: Soups & Stews
Prep Time: 10 Minutes | Cook time: 30 Minutes | serving: 6



Ingredients

1.
Onion, chopped
1 medium size
2.
Celery, chopped
2 stalk
3.
Carrots, sliced
3 large
4.
Zucchini, sliced
2 medium
5.
Sweet corn kernels
1 cup
6.
Tomatoes, fire roasted OR blanched, chopped
6-7 large
7.
Black beans , soaked and boiled
15 Oz. or 1½ cup
8.
Quinoa, rinsed and drained
1 cup
9.
Garlic, crushed
8 cloves
10.
Chili powder
1 Tsp.
11.
Cumin powder
2 Tsp.
12.
Dried oregano
1 Tsp.
13.
Vegetable broth
4 cups
14.
Salt
To taste
15.
Olive oil
2 Tbsp.
16.
Cilantro, chopped
Few sprigs

Step By Step Instruction: [Hide Images]


  1. For Black Beans: Soak black beans overnight, boil and drain water. or used canned one.
  2. For Fire roasted tomatoes: Roast tomatoes over gas top, once it cools down, peel the skin and chop roughly.
  3. For Blanched tomato : Blanch tomatoes, once cool down, peel the skin & grind in a food processor to smooth puree, or used canned puree.
  4. Chop and slice all the veggies and keep aside.
  5. Heat oil in a large sauce pan or Dutch oven over medium heat.
  6. Add chopped onion, carrot, celery, crushed garlic and sauté for 5 to 7 minutes or until onion is translucent.
  7. Add chopped zucchini and sauté for one minute. Here I used 1 green zucchini n 1 yellow zucchini.
  8. Stir in tomatoes, black beans, corn, quinoa, chili powder, cumin powder, dried oregano, salt and mix well.
  9. Add vegetable broth and bring to boil. Cover, reduce flame to medium-low and simmer for 20 minutes, or until vegetables and quinoa are tender.
  10. Garnish with chopped cilantro and sliced avocado , serve hot.
Quick Tips:









No comments :

Post a Comment