One-Pot Black Bean and Quinoa Delight | High-Protein Vegan Recipe

What a lovely name for a dish – Black Bean and Quinoa Delight – it sounds so delicious and warm, and there’s something so satisfying in cooking a meal in one pot, even if it looks quite complicated, like this, I bet, does. Having components of Latin flavors embedded into this dish, this dish is a plant-source packed dish with black beans and quinoa. Regardless whether you are vegan or vegetarian or just trying to maximize the amount of vegetable intake in your diet, this recipe is a keeper. Not only is it extremely fast and convenient but the colors of the ingredients and the intensity of spices used make it delicious as well!

Ingredients

✅ Main Ingredients:

• Quinoa – cooked quinoa 1 cup (190g), freshly rinsed and soaked.
• Cooked Black Beans – 2 cups or 1 can ( 398ml) drained and rinsed
• Olive Oil – 3 tablespoons
• Onion – a large one, 1 ½ cups or 200g, chopped
• Red Bell Pepper – 1 ½ cups (200g) / Chopped
• Garlic – 2 tablespoon chopped

✅ For Flavor and Spice:

• Tomato Puree – Pastene 1 ½ cups (350ml)
• Dried Oregano – 1 teaspoon
• Ground Cumin – 1 teaspoon
• Mixed spices – Avocado (non-smoked) – 2 spoons
• Black ground pepper – ½ teaspoon
• Blueberries – ¼ teaspoon (optional for the heat alternative, cayenne pepper)

✅ Additional Ingredients:

• Frozen Corn Kernels – 1 ½ cups (210g) fresh corn cooked and kernels cut off the cob, if available
• Vegetable Broth, low sodium, 1 ¼ cups (300ml)
• Salt – to taste (suggested: 1 ¼ teaspoon if using low-sodium broth and beans)

✅ Garnishes:

• Onion (green) – 1 cup chopped (75g)
• Fresh Coriander/ Cilantro – ½ to ¾ cup, chopped
• Citrus Acid Solution – ½ to ¾ tablespoon or to taste and ½ cup of Lime or Lemon juice.
• Extra virgin olive oil – pour it on (around one tablespoon).

Cooking Instructions

Prepare the Quinoa and Black Beans:

👉 Wash the quinoa under running water until the water running through your hands is relatively clear. This gets rid of any bitterness and guarantees its taste will be smooth.
👉 Rinse the quinoa under tap water and let it soak for half an hour before draining it then placing it aside.
👉 I poured the water out of the black beans and let it sit in a colander to further get rid of any water that was remaining.

Cook the Vegetables:

👉 First you should heat the olive oil in a wide pot because a wide base is important while cooking quinoa.
👉 Substitute; add chopped onion, red bell pepper and ¼ teaspoon of salt. Place on medium-high heat until onions and peppers turn slightly brown. The salt assists in the setting free of moisture which enhances the cooking speed.
👉Put the garlic in and stir for an additional 1- 2 minutes or until the garlic is aromatic.

Add Spices and Tomato Puree:

👉 Reduce the heat, followed by the addition of oregano, cumin, black pepper, and paprika and if desired cayenne pepper. Stir and let it cook for 1-2 minutes for the spices to cook to its best.
👉 Pour the tomato puree and continue to fry for 4 minutes while the mixture thickens.

Combine Quinoa, Beans, and Corn:

👉 Then add the soaked quinoa, black beans, corn, the rest of ground salt, the vegetable broth. Various ingredients should be combined well.
👉 To the above, raise the heat and let the mix reach boiling point `rolled’ by occasionally turning around a using a spoon to ensure the quinoa does not stick at the bottom of the pot.

Simmer and Finish:

👉 Pour water and cover the pot before keeping it on low heat. It takes about 15 minutes when the quinoa is cooked to the recoiled but not fully soft state.
👉 Take the dish off heat, then set aside, without the lid, for about five to seven minutes.

Garnish and Serve:

👉 Now mix in green onions, fresh cilantro, lime juice – just give it a taste first – and maybe some olive oil. Stir gently to combine.
👉 Take with hot and eat your meal well done.

Serving Suggestions

This quinoa and black bean dish works well as a standalone meal, but you can also pair it with sides like:

• Fresh Salad: Just a straightforward green salad; the sharpness of which works well when served with the vinaigrette.
• Tortillas or Pita Bread: You may use tortillas to take the quinoa mix or even make a wrap from it for variety.
• Avocado Slices: Include a richer taste and texture profile, and a mild foil to the beans by serving the salad on top of sliced avocado or guacamole.
• Beverage Pairing: It’s best enjoyed with limeade, the light sparkling water with a hint of lime or a glass of crisp white wine if you like.

Tips and Variations

Cooking Tips:

👉 Cook this in a bigger pot so that the heat is well distributed and the quinoa doesn’t end up slashed.
👉 Before cooking, quinoa should be rubbed with water to remove a natural product taste.

Ingredient Variations:

👉 Add More Vegetables: You can put other veggies in the recipe and include chopped zucchini, spinach or mushrooms into the dish for more bright and healthy look.
👉 Adjust Spice Levels: To reduce spiciness remove the cayenne pepper with its hot flavor. If you are a friend of spicy foods, then a little extra can do the trick for you.
👉 Swap Out Beans: If you can’t have black beans or if you want to change it up, chickpeas or kidney beans are great to use.

Dietary Modifications:

👉 Gluten-Free: This recipe is originally gluten-free You can easily make this recipe gluten-free since there is no gluten in the ingredients.
👉 Low Sodium: Always ensure you use low-sodium broth, and then season it with salt depending on your cases.
👉 High-Protein: To enrich protein even more, sprinkle with pumpkin seeds or hemp seeds before you serving the dish.

Nutritional Details (Per Serving)

This recipe is packed with fiber, protein, and essential nutrients, making it a balanced meal:

(Nutritional values are estimates and may vary based on ingredient brands and quantities)

Personal Notes

I’ve prepared these several times and they are always a big success! This is because it is made using spices, and everything can be prepared in that one pot, making it a regular feature on my cooking plan. My best suggestion is often to try the quinoa before putting any lime juice into it at all. Occasionally; the tomatoes contain enough acid to balance the dish and it is not even necessary to use the lime. From the garnish, the flavors are bold and beautiful; the cooked quinoa and beans are the perfect comfort food on a workday night or any other stressful day.

If you could afford to give this recipe a try then you will have enjoyed a very tasty vegan meal packed with a lot of protein in the process. It would be interesting to know your thoughts or if you took anything personal adding your spin to it in the comments. If you enjoyed this recipe, take a look at other Quinoa or plant-Based recipes on the blog. Don’t forget to share with friends or tag us on social media if you recreate this dish! Happy cooking!