Real Recipes From Real Home Cooks ®

3 sisters black bean & quinoasupper- heart healthy

(2 ratings)
Recipe by
Kathie Carr
North Liberty, IN

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.

(2 ratings)
yield 8 serving(s)
prep time 15 Min
cook time 25 Min

Ingredients For 3 sisters black bean & quinoasupper- heart healthy

  • 1 tsp
    olive oil
  • 1 md
    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 sm
    zucchini, sliced into thin coins
  • 2 can
    (15 ounces each) black beans, drained and rinsed
  • 1/2 c
    chopped fresh cilantro

How To Make 3 sisters black bean & quinoasupper- heart healthy

  • 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.

Categories & Tags for 3 Sisters Black Bean & QuinoaSupper- Heart Healthy:

ADVERTISEMENT
ADVERTISEMENT