Skinny Ms. Mexican Quinoa with Black Beans

Skinny Ms. Mexican Quinoa with Black Beans

Today’s guest recipe post is from Skinny Ms.! I had the pleasure of having two of my healing foods recipes featured on their wonderful site which was truly an honor! If you have not discovered Skinny Ms. yet you have to visit their site and see all the great resources they offer! Skinny Ms. is an amazing whole foods recipe, fitness, and wellness site that can really help you.

 

At Skinny Ms., they are devoted to providing information and tools that empower you to make choices beneficial to living a healthy lifestyle. Skinny Ms. also has a tremendous community of fantastic fans on Facebook on their Skinny Ms. and Skinny Slow Cooker pages. You need to join them on Facebook for their latest recipes and tips!

 

 Today’s recipe from Skinny Ms. features quinoa! I adore quinoa! This fabulous seed that is eaten like a grain is packed with nutrients for healing and nourishing your body. Quinoa is protein-rich and has all the essential amino acids that our bodies need on a daily basis.

 

Quinoa

Quinoa also contains high amounts of antioxidants, phytochemicals, magnesium, iron, copper, zinc, vitamin B2, manganese, calcium, and the fiber you need to maintain vibrant health. Quinoa is the perfect superfood to eat for anyone who wants or has to avoid eating gluten, corn, or wheat.

 

Here’s the post and recipe for Skinny Ms. Mexican Quinoa with Black Beans

 

Are you crunched for time, on a tight budget or just looking for healthy meal ideas? You will find delicious, healthy choices for you and your family at SkinnyMs.com.  Skinny Ms. offers recipes made with natural, whole food ingredients.

 

If you are a quinoa hold out but love Mexican food, this dish will convince to make quinoa a regular part of your dinner menu. Skinny Ms. Mexican Quinoa with Black Beans is gluten free and vegetarian friendly.

 

Do you love quinoa? How do you enjoy it? Please contribute to the conversation by leaving a comment.

 

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Skinny Ms. Mexican Quinoa with Black Beans
Vegan, Dairy-Free, Gluten-Free
Makes around 3-4 servings
1 tablespoon olive oil
1 medium sweet onion, diced
2 cloves garlic, minced
¾ cup quinoa (uncooked), rinsed*
1 (15 ounce) can black beans, drained and rinsed
1 teaspoon chili powder
1 teaspoon cumin
¼ teaspoon crushed red pepper flakes (more or less to taste)
½ teaspoon black pepper
Kosher or unrefined sea salt to taste
1 (4.5 ounce) can diced green chilies
1 (10 ounce) can diced tomatoes
½ cup freshly chopped cilantro
1¾ cup vegetable broth, low sodium

1. In a large skillet add olive oil, turn to medium-low heat and sauté diced onions until tender, about 4 minutes, add in the garlic and sauté one additional minute.
2. Add the remaining ingredients in the order listed above. Cover, bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed. Remove from heat and allow it to sit 5 minutes covered before serving. Fluff quinoa with a large spoon and serve.

 

*Shelley’s note on preparing the quinoa: Soak the quinoa overnight at room temperature in 2 tablespoons lemon juice and enough filtered water to cover to remove the anti-nutrients. Rinse, drain, and proceed with the recipe.

Nutritional Data
Serving size: 1 cup | Calories: 201 | Total Fat: 4 g | Saturated Fats: 0 g | Trans Fats: 0 g | Cholesterol: 0 mg |Sodium: 204 mg | Carbohydrates: 33 g | Dietary fiber: 7 g | Sugars: 3 g | Protein: 7 g

Post shared on Allergy-Free Wednesdays, Fat Tuesday, Slightly Indulgent Tuesday, Keep It Real Thursday.

 

 

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Comments

  1. aimie
    Twitter:
    says:

    Sounds very good, I am looking forward to trying it. I’ve never eaten Quinoa or black beans before.

    The only thing I would change is the oil…they say it is unhealthy at a certain temperature. So I would chose a healthier oil like Sunflower to use.

    Thanks for sharing!

    aimie

    • Shelley Alexander says:

      Hi Aimie, Quinoa is fantastic! You can cook with extra virgin olive oil at medium low temperatures like suggested in this recipe with no problems. Olive oil has a smoke point of 350 degrees F. You can also choose to use pastured organic butter or ghee in the recipe. Sunflower oil is better for cold use. Please make sure it is cold pressed and not heavily refined otherwise it is not healthy to eat.

  2. I simply cannot live without Mexican food – seriously! I’m originally from So Calif and before moving to Maui I was so concerned about having access to my favorite foods I learned how to make my own tortillas and salsa – good thing because back in those days (30+ years ago!) the stores didn’t carry it here. Of course I make spanish rice and black beans often, but I normally use brown rice. Never tried quinoa but I’m willing to give it a go.
    marquita herald recently posted..What Have You Learned Lately?My Profile

    • Shelley Alexander says:

      I enjoy Mexican food too Marty and Southern California has alot of really good Mexican restaurants making authentic recipes! Quinoa is really great in dishes where you normally use rice and I hope you try it soon in this recipe.

  3. How lovely. I adore quinoa too and this seems like such a comforting meal with tons of flavor.
    France recently posted..Keep It Real Thursday – 25 Insane Coconut Oil Treats & The Tropical Traditions Giveaway Winner!My Profile

    • Shelley Alexander says:

      Thanks France! I hope you try the recipe. You have some really tasty recipes on your blog that I have enjoyed. Thanks for stopping by!

  4. Hi Shelley,

    this information and recipe is awesome.

    I love the way you share the nutrients quinoa provides and it is great to have a recipe.

    Please tell me more about ‘Soaking it overnight with lemon juice removes the anti – nutrients’

    Congratulations for being featured on ‘Skinny Ms’.

    Thank you for sharing this!
    Yorinda recently posted..Salt versus Himalayan SaltMy Profile

    • Shelley Alexander says:

      Thanks so much Yorinda! Many nuts, some seeds, whole grains, beans, and legumes have anti-nutrients that protect them from germinating until the right conditions are met. Some examples of anti-nutrients are phytates and enzyme inhibitors. This protection locks up their nutrients and makes these foods difficult for us to digest. Soaking in acidic water, fermenting, and sprouting releases these nutrients and removes the anti-nutrients.

      • Hi Shelley,

        thank you for clarifying that.

        So, the acidity of the lemon helps make the nutrients available?

        I learned that Soya Beans contain some that are not good for us, therefore it is good to soak them first for 8 hours four times and discard the soaking water and makes them easier to digest.

        Maybe lemon juice would help with that too?
        Yorinda recently posted..The Tetris Effect and HappinessMy Profile

        • Shelley Alexander says:

          Hi Yorinda, Yes it will and you could use raw apple cider vinegar or whey strained from yogurt with active live cultures to accomplish the same thing.

  5. sounds good. Something to try. I love Mexican food and I heard an article recently about the huge health benefit of beans.
    Anne Perez recently posted..SEO Made VisualMy Profile

    • Shelley Alexander says:

      Hi Anne, I hope you enjoy the recipe. The quinoa and bean combination is really tasty and filled with healing nutrients for good health!

  6. Looks great!! I have tried something that looks similar to this.. Love quinoa and black beans!! I am not a big fan of cilantro,though so I get to leave that part out. I have tried to like it, but I just can’t get into it. It’s making me hungry, I just might now know what I m cooking for supper!!
    Holly recently posted..Workout Alone Or In A Group?My Profile

  7. I got your site from my buddy who shared with me concerning this web site and at this moment I am browsing this site and reading very informative content here.
    Silas recently posted..the jump manual freeMy Profile

  8. Hi Shelley, Great recipe and article! Keep writing such good info on your site.
    I’m really impressed by it. You have done an incredible job. I will certainly recommend your site
    to my friends. I’m sure they will benefit from this site.
    Erica recently posted..baking pork chopsMy Profile

  9. I cant tell you how much i love this recipe! thanks!

  10. This is going on my must try list! Once our weather in Australia is cooler, this dish would be perfect for those cold nights (although it doesn’t get that cold in Perth :P)
    Angie recently posted..[ Workout Wednesday ]My Profile

  11. thanks for sharing information ..
    article you wrote is very nice and helpful ..
    I would love to come back to this site ..
    Best Regards
    Sutopo

  12. look delicious
    thankyou for post

  13. thank you for sharing this. it is very good. i like it
    James recently posted..Sifat Orang Dilihat dari Cara KentutnyaMy Profile

  14. Could you soak it in lime juice instead of lemon?
    Wendy A. recently posted..Lancaster Hotels and Motels – Lodging in PA Dutch CountryMy Profile

  15. look delicius. maybe, i will try to make it.
    thank’s your sharing. i like it
    sumberilmu recently posted..Dosa yang Merusak PernikahanMy Profile

  16. look delicious, i want try this recipes.. thank before…

  17. thats looks very delicious,, I want it 😀

  18. Kerajinan Tangan dari Sedotan says:

    it looks delecious. maybe, i will try to make it
    Kerajinan Tangan dari Sedotan recently posted..Cara Membuat Anak yang Baik dan Benar Beserta VideonyaMy Profile

  19. it looks delecious. i’m curious with flavor

  20. kukuhnu
    Twitter:
    says:

    Sounds very good, I am looking forward to trying it

  21. look delicious. maybe, i will try to make it.

  22. its look like fried rice from indonesia 😀
    did you know fried rice ? Nasi Goreng, so delicious… I like it..
    but your recipe so hard, I can’t found other ingredients in my place, Indonesia
    Mas Malindo recently posted..Cara Membuat Seblak Ceker Ayam Dan Resep Bumbu PedasnyaMy Profile

  23. Currently making this dish. You dont have to cook the quinoa seperately?

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