Quinoa with Diced Tomatoes & Beans

Quinoa with Diced Tomatoes & Beans

Quinoa is the grain of choice in our household. I cook a pot of quinoa every other week and use it with a variety of veggies and beans. I also add it to soups or casseroles.

Recently we attended the Healthy Eating Potluck Buffet, sharing healthy plant-based foods hosted at our Temple. Everyone brought a different healthy dish. This was the recipe I brought and came home with an empty dish! If you do not follow a plant-based diet, I provide many options under Melissa’s Modifications to my recipes following a Mediterranean eating lifestyle, as recommended by Dr. Bernstein in the Power of 5 Formula.

 

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Quinoa with Tomatoes & Beans
Prep Time 35 minutes
Cook Time 20 minutes
Passive Time 10 minutes
Servings
People
Ingredients
Prep Time 35 minutes
Cook Time 20 minutes
Passive Time 10 minutes
Servings
People
Ingredients
Instructions
  1. Cook quinoa – 1 cup dry to 2 cups liquid. I choose to use veggie broth as the liquid to cook the quinoa.
  2. Sauté onions in 1 tbsp of Braggs Liquid Aminos and if you need more liquid, use a little water. Sauté until slightly browned.
  3. Once the quinoa is cooked, add in and toss together the onions, chopped tomatoes and beans. Season as desired.
Recipe Notes

As I mentioned, the wholeness of quinoa and beans makes this high in protein. This dish provides complete carbohydrates, is filled with fiber, and is also very low fat!

Melissa's Modifications:

You can add other veggies that you like ... or add 1/4 or 1/2 cup of cranberries or raisins and nuts. Great for the holidays, enhancing its wholesomeness!

Serve this dish as a main course with a salad (fully Vegan) or serve as a side dish by adding a 6 oz. piece of grilled lean chicken, turkey or fish as desired, along with a salad.

Nutritional Values: 1 Serving (quinoa dish only ~ 10 oz./1.2cups) 450 Calories; 7.5g Fat; 23g Protein; 0 Cholesterol; 15g Fiber; 54g Carbohydrate; and 630 mg Sodium.

To Healthy Eating!

Melissa

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