Quinoa and Black Beans
A wholesome, one-pot vegan meal featuring quinoa, black beans, and fresh vegetables. Quick, protein-packed, and fiber-rich, it’s naturally gluten-free and perfect for busy weeknights or meal prep. Add toppings like avocado, cilantro, or hot sauce for extra flavor.
Equipment
- 1 large deep skillet or pot with lid
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 medium onion diced
- 1 red bell pepper diced
- 2 garlic cloves minced
- ¾ cup quinoa rinsed
- 1 teaspoon ground cumin
- ¼ teaspoon cayenne pepper
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 ½ cups vegetable broth or chicken broth/water
- 1 cup frozen corn
- 3 cups cooked black beans drained and rinsed (or 2 cans, 15 oz each)
- ½ cup fresh cilantro chopped, plus extra for garnish
- Optional toppings: sour cream shredded cheese, avocado, hot sauce, lime wedges
Instructions
- Prepare the Vegetables: Start by preparing your vegetables. Peel and finely dice the onion, making sure the pieces are roughly uniform so they cook evenly. Wash the red bell pepper, remove the stem and seeds, and dice it into similar-sized pieces. Mince the garlic cloves carefully. Having all ingredients prepped before you start cooking ensures a smooth, stress-free process and prevents burning or uneven cooking.
- Heat the Olive Oil: Place a large, deep skillet or pot over medium-high heat. Add one tablespoon of extra-virgin olive oil and allow it to warm until it shimmers. The oil should coat the bottom of the pan lightly, providing a non-stick surface and a subtle, fruity base flavor for the vegetables.
- Sauté Onions and Bell Pepper: Add the diced onion and red bell pepper to the hot oil. Stir to coat them evenly with oil, and cook for about 5 minutes, stirring occasionally. Cook until the onion becomes translucent and slightly golden at the edges and the bell pepper softens, releasing its natural sweetness. This step builds the foundational flavor for the dish.
- Add Garlic and Aromatics: Reduce the heat slightly and add the minced garlic to the pan. Stir continuously for about 30 seconds to a minute, just until the garlic becomes fragrant. Be careful not to burn it, as burnt garlic can taste bitter. Immediately following, sprinkle in one teaspoon of ground cumin and one-quarter teaspoon of cayenne pepper, stirring to coat the vegetables evenly. These spices will infuse the dish with warmth and a gentle kick of heat.
- Incorporate Quinoa: Add three-quarters of a cup of rinsed quinoa to the pan. Stir thoroughly to combine it with the vegetables and spices. Toasting the quinoa slightly in the skillet for 1–2 minutes enhances its nutty flavor and ensures each grain absorbs the surrounding aromas. This step also helps prevent the quinoa from clumping during cooking.
- Pour in Broth and Simmer: Pour in 1 1/2 cups of vegetable broth (or chicken broth or water if preferred) and stir well. Increase the heat to bring the mixture to a gentle boil. Once boiling, reduce the heat to low and cover the pan with a lid. Allow the quinoa to simmer for approximately 20 minutes, or until all liquid is absorbed and the quinoa becomes tender and fluffy. Avoid lifting the lid too often, as this can release steam and extend cooking time.
- Add Beans and Corn: Once the quinoa is fully cooked, remove the lid and gently fold in 3 cups of cooked black beans and 1 cup of frozen corn. Continue cooking over low heat for another 5 minutes, stirring occasionally, until the beans and corn are thoroughly heated. This step ensures even warmth throughout the dish and maintains a perfect texture.
- Stir in Fresh Cilantro: Remove the skillet from heat and stir in half a cup of freshly chopped cilantro. The fresh herb adds brightness, aroma, and a subtle citrusy flavor that elevates the dish. Taste carefully at this stage and adjust seasoning with additional salt or pepper as needed.
- Serve with Optional Toppings: Spoon the quinoa and black bean mixture into bowls or use it as a filling for wraps or burritos. Offer optional toppings like sour cream, shredded cheese, sliced avocado, hot sauce, or lime wedges. Each addition adds a layer of flavor, creaminess, or zest, allowing each serving to be customized to taste.
- Storage and Meal Prep Tips: If you have leftovers, allow the dish to cool to room temperature before transferring to an airtight container. Store in the refrigerator for 3–5 days. It reheats beautifully in the microwave or on the stovetop, making it an ideal meal-prep option. You can also freeze portions for up to a month—just thaw and reheat gently.
Notes
- Always rinse quinoa before cooking to remove its natural bitterness and achieve a light, fluffy texture.
- Use freshly cooked black beans or canned beans that are well-drained and rinsed to avoid excess salt and maintain a clean flavor.
- Adjust the spice level to your preference by increasing or reducing the cayenne pepper, or adding a diced jalapeño for extra heat.
- White quinoa cooks slightly faster than red or tricolor varieties, but any type works well; just monitor cooking time.
- For a smoother texture, make sure vegetables are diced evenly and sautéed until soft before adding quinoa.
