Quinoa and Black Bean Bowl
Quinoa and Black Bean Bowl is a balanced and nutrient-dense option for individuals following an Indian weight loss diet:
Quinoa offers plant-based protein, complex carbohydrates, and dietary fiber.
Black beans contribute additional protein and dietary fiber.
Vegetables add vitamins, minerals, and antioxidants to the bowl.
INGREDIENTS
For the Quinoa and Black Bean Base:
- 1 cup quinoa, rinsed thoroughly
- 2 cups water or vegetable broth
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 red bell pepper, diced
- 1/2 red onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- 2 tablespoons olive oil
- Juice of 1 lime
For Toppings:
- Chopped fresh cilantro
- Diced avocado
- Sliced green onions
- Greek yogurt or sour cream (optional)
INSTRUCTIONS
For the Quinoa and Black Bean Base:
In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover the saucepan, and let the quinoa simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed.
In a large skillet, heat the olive oil over medium heat.
Add the minced garlic, diced red onion, and diced red bell pepper to the skillet. Sauté for about 3-4 minutes until the vegetables are softened.
Add the ground cumin, chili powder, salt, and pepper to the skillet. Stir to coat the vegetables with the spices.
Add the drained black beans and corn kernels to the skillet. Cook for an additional 3-4 minutes until the beans and corn are heated through.
Stir in the cooked quinoa and lime juice. Mix everything well to combine.
To Assemble:
Divide the Quinoa and Black Bean mixture into serving bowls.
Top each bowl with chopped fresh cilantro, diced avocado, sliced green onions, and a dollop of Greek yogurt or sour cream if desired.
Serve the Quinoa and Black Bean Bowl warm as a protein-rich and satisfying lunch or dinner option.
TIPS
Customize the bowl by adding other vegetables or toppings you enjoy.
Consider adding a squeeze of fresh lime juice or a sprinkle of grated cheese for extra flavor.
Be mindful of portion sizes to control your calorie intake, especially if you’re aiming to lose weight.
Enjoy the Quinoa and Black Bean Bowl as a wholesome and flavorful meal.
NUTRITION VALUE
- Calories: 350-400 kcal
- Protein: 10-12g
- Carbohydrates: 50-60g
- Fat: 12-15g
- Fiber: 8-10g
