Black Bean & Quinoa Bowl Recipe

healthy lunch or dinner recipe

Quick and healthy lunch or dinner recipe

This recipe can come together in just minutes and feed a group if the quinoa and hummus are batch-cooked, made ahead, and stored in the refrigerator, which can be particularly helpful this time of year when company joins us for mealtime.

A few refrigerator and pantry items, like salsa, black beans, and lemon juice, can make this meal quick and easy to assemble.  And, if you don’t have fresh cilantro, you can substitute it with dried cilantro using 1 tsp—rather than 1 tbsp.

A few health benefits of this dish

Black beans are a good source of plant protein and fiber, essential for building body tissue such as muscles, and slowing digestion for a more gradual release of sugar into the bloodstream, which helps prevent blood sugar spikes that can lead to imbalanced blood sugar levels (1).

Bioactive compounds, like phenolics, present in black beans lower the risk of developing conditions like cardiovascular disease, diabetes, obesity, and various types of cancer (2).

The fiber in black beans can increase beneficial bacteria in the gut that help prevent insulin resistance, while the protein helps maintain lean body mass and reduces body fat (3).

Canned black beans are precooked, making them a convenient source of essential nutrients the body needs each day, such as folate, iron, magnesium, and potassium, necessary for metabolism, oxygen transport, bone health, nerve function, and blood pressure (4).

Quinoa is a nutrient-dense seed that provides complete protein, zinc, fiber, folate, and plant compounds with antioxidant properties (5).

An excellent source of manganese, copper, and magnesium, quinoa consumption supports energy metabolism, bone formation, neural function, and learning and memory (5).

Two main flavonoids in quinoa, quercetin and kaempferol, protect our cells from damage with their antioxidant and anti-inflammatory properties (6).

Studies show quinoa consumption is associated with lower blood lipids,  improved glucose metabolism, and improved insulin resistance, which can reduce the risk for cardiovascular disease and type 2 diabetes (7).

More quinoa recipes here:  Sweet & Nutty Quinoa Stuffed Acorn Squash, Tex-Mex Beef and Quinoa One-Pan Dinner, and Quinoa with Veggie Curry.

Black Bean & Quinoa Bowl Recipe:

Ingredients:

¾ cups black beans, canned, rinsed

2/3 cup cooked quinoa

¼ cup hummus (recipe below)

1 tbsp. lemon juice

1 medium scallion, chopped

2-3 tbsp. salsa

1 tbsp. cilantro, fresh, chopped

¼ avocado, diced (optional)

sea salt and black pepper to taste

Instructions:

Cook the quinoa according to package directions.

Prepare the hummus (recipe below).

Assemble the bowl with all the listed ingredients and enjoy!

(Makes about 2 cups / 1 serving)

Hummus Recipe:

Organic Ingredients:

13 ounces chickpeas (canned, drained), 3 tbsp. Tahini, 1 garlic clove, 2 tbsp. lemon juice, 1 tbsp. curry powder, 2 tsp. cumin powder, 1 tsp. smoked paprika, 2 tbsp. extra virgin olive oil, sea salt, and black pepper to taste

Instructions:

In a food processor, process the chickpeas, tahini, and garlic until smooth.  Add the lemon juice, curry, cumin, paprika, sea salt, and pepper, and process.  Add the olive oil slowly as you process until you reach your desired consistency.