3 Sisters Black Bean & QuinoaSupper- Heart Healthy

1
Kathie Carr

By
@kathiecc

The Iroquois Indians cultivated and used the 3 Sisters (corn, squash, and beans) as a main stay of their diet. They are featured in this healthy, spicy, vegearian dish.

This is also another Heart Healthy recipe using quinoa. Its a tasty vegetarian supper dish that will satisfy even the most committed carnivore. :)

Recipe adapted from a newspaper story on quinoa.

Rating:

★★★★★ 2 votes

Serves:
8
Prep:
15 Min
Cook:
25 Min

Ingredients

  • 1 tsp
    olive oil
  • 1 medium
    onion, chopped
  • 3 clove
    garlic, minced
  • 3/4 c
    quinoa, uncooked
  • 1 1/2 c
    vegetable broth
  • 1 tsp
    ground cumin
  • 1/4 tsp
    cayenne pepper
  • ·
    sea salt and freshly ground black pepper to taste
  • 1 c
    frozen corn
  • 1 small
    zucchini, sliced into thin coins
  • 2 can(s)
    (15 ounces each) black beans, drained and rinsed
  • 1/2 c
    chopped fresh cilantro

How to Make 3 Sisters Black Bean & QuinoaSupper- Heart Healthy

Step-by-Step

  1. Heat olive oil in a Dutch oven. Saute onion and garlic until onion is tender. Stir in quinoa, broth, and seasonings.

    Bring mixture to a boil, reduce heat to simmer and cover dish. Simmer for about 20 minutes. Add corn, zucchini, and beans and cook for about 10 minutes more. Stir in cilantro and serve hot.

Printable Recipe Card

About 3 Sisters Black Bean & QuinoaSupper- Heart Healthy

Course/Dish: Other Main Dishes
Dietary Needs: Vegetarian
Other Tag: Healthy




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