Quick and easy meals are key to keeping families eating healthy when schedules get crazy. During the next few weeks, I will be giving quick and easy recipes to help feed your family when time is not abundant. This meal is exactly that, quick and easy! It can be altered to be 100% vegetarian, or can offer an added bonus of bone broth for additional health benefits!
Quinoa is often associated with whole grains. To the contrary, it is actually a seed, and is loaded with all kinds of health benefits. It is high in protein and rich in phytonutrients like ferulic, coumaric, hydroxybenzoic, vanillic acid, as well as quercetin and kaempferol. Many of these offer benefits that are associated with lowering your risk of heart disease, fighting cancer, lowering blood pressure, and useful if fighting type 2 diabetes. Quinoa has been labeled as a superfood by many in the health field. It is also a gluten free. Side it with kale and we have an amazingly healthy meal. Kale is a powerhouse of a superfood. With over 600% the daily recommended value of Vitamin K, over 200% the daily value of Vitamin A, and over 100% the recommended value of vitamin C this food is packed with benefits for everything from cancer prevention to protection against heart disease. It is an excellent addition to any meal.
Quinoa with black beans and corn
- 2 tbs coconut oil or olive oil
- 3/4 cup of quinoa
- 1 1/2 cups bone broth or vegetable broth
- 1 onion
- 1 clove garlic
- 1 tbs cumin
- 1 bag of frozen corn
- 1 can of black beans
- fresh cilantro for garnish
- salt and pepper to taste
With baked kale
- fresh kale
- garlic powder
Use organic ingredients as much as possible
Chop onion and garlic. A garlic press is awesome, but not a necessity. Heat oil in large skillet and add chopped onions and garlic.
After veggies are tender add quinoa.
Stir for a minute and add broth and cumin.
Cover and simmer until broth is absorbed. Usually about 10-15 minutes. While this is simmering I start on my side. I usually pair this with kale, but if I’m out of kale I would substitute roasted broccoli. Preheat oven to 425F. Rinse fresh kale and cut to your desired size. Place on cookie sheet.
Place coconut oil pieces randomly over kale. Sprinkle with salt, pepper, and garlic powder. Cook in oven for 12 minutes. Rotating kale halfway through will cook more evenly and prevent burning. Cook a little longer for a crisper kale. Watch closely to not burn.
After quinoa has absorbed all broth add a bag of frozen organic corn. Cover and let simmer for a few minutes.
Add black beans. (You could soak beans overnight instead of using canned beans if you are a excellent planner:).
Cover to allow beans to warm. Finally, add fresh cilantro.
These pair nicely with tortilla chips. My kids love to eat their quinoa with chips. I often add guacamole with this meal as well. That my friends is a easy under 30 minute meal.