3 Sisters Black Bean & QuinoaSupper- Heart Healthy
By
Kathie Carr
@kathiecc
1
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.
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 votes5
Serves:
8
Prep:
15 Min
Cook:
25 Min
Ingredients
-
1 tspolive oil
-
1 mediumonion, chopped
-
3 clovegarlic, minced
-
3/4 cquinoa, uncooked
-
1 1/2 cvegetable broth
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1 tspground cumin
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1/4 tspcayenne pepper
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·sea salt and freshly ground black pepper to taste
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1 cfrozen corn
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1 smallzucchini, sliced into thin coins
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2 can(s)(15 ounces each) black beans, drained and rinsed
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1/2 cchopped fresh cilantro
How to Make 3 Sisters Black Bean & QuinoaSupper- Heart Healthy
- 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.
