3 sisters black bean & quinoasupper- heart healthy
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.
prep time
15 Min
cook time
25 Min
method
---
yield
8 serving(s)
Ingredients
- 1 teaspoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 3/4 cup quinoa, uncooked
- 1 1/2 cups vegetable broth
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- - sea salt and freshly ground black pepper to taste
- 1 cup frozen corn
- 1 small zucchini, sliced into thin coins
- 2 cans (15 ounces each) black beans, drained and rinsed
- 1/2 cup chopped fresh cilantro
How To Make 3 sisters black bean & quinoasupper- heart healthy
-
Step 1Heat 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.
- Last Step: Don't forget to share! Post a picture of your finished recipe here and on your favorite social network. Don't forget to tag Just A Pinch and include #justapinchrecipes!
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