Though I am not a vegetarian, I do try to keep my red meat consumption to a minimum because of its known adverse effects, including an increased risk of developing certain diseases such as heart disease, cancer, and diabetes. With less meat in my diet, I want to make sure I consume enough protein, especially since I exercise regularly. As such, I am always on the hunt for meal ideas that are good sources of plant based proteins. I particularly try to find or create dishes that contain complete proteins, such as this yummy quinoa and black bean salad!
1 tsp. coconut oil
1 onion, chopped
1 red bell pepper, diced
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups vegetable broth
1 tsp. ground cumin
1/4 tsp. cayenne pepper
Salt and pepper to taste
1 cup frozen corn kernels
1 (15 oz.) can black beans, rinsed and drained
1/2 cup chopped, fresh cilantro (optional)
Heat the oil in a medium saucepan over medium heat. Add the onion and pepper, and sauté until lightly browned. Mix in the garlic and heat until fragrant, about 30-45 seconds. Stir in the quinoa, then pour in the vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Cover, reduce heat to low and simmer for 20 minutes.
Stir in the frozen corn and continue to simmer about 5-8 more minutes, until heated through. Remove from the heat and stir in the black beans and cilantro. Serve warm or cold.