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.

Quinoa with Tomatoes & Beans

Prep Time 35 mins
Cook Time 20 mins
Total Time 1 hr 5 mins
Course Main Dish, Side Dish
Servings 4 People

Ingredients
  

  • 1 cup Tricolored Quinoa Dry, Organic (You can substitute the quinoa with rice if you prefer, though it does not offer the same levels of protein or fiber.)
  • 1 15 oz. can Diced tomatoes Organic
  • 1 10 oz. Super Bean Mix Organic (includes soybeans, chickpeas, black beans, kidney beans) Find these pre-made at Costco, or make your own from dry beans or canned organic beans with no salt.
  • 1-2 tbsp. Braggs Liquid Aminos To taste
  • 2 cups Vegetable Broth -Organic
  • 1 small Onion Diced
  • Seasonings of choice Everything But the Bagel, curry, pepper, etc.

Instructions
 

  • Cook quinoa – 1 cup dry to 2 cups liquid. I choose to use veggie broth as the liquid to cook the quinoa.
  • Sauté onions in 1 tbsp of Braggs Liquid Aminos and if you need more liquid, use a little water. Sauté until slightly browned.
  • Once the quinoa is cooked, add in and toss together the onions, chopped tomatoes and beans. Season as desired.

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