K’s Kitchen: Black Bean, Veggie, Quinoa Medley
By Kathryn Reed
It’s good to be flexible in the kitchen. Sometimes I just start throwing things in a pan and am pleasantly surprised. Such is the case with this recipe.
One of the great things about quinoa is that it is a fabulous source for protein. It can easily be substituted for rice, which has little nutritional value – white rice in particular.
Using soy sauce eliminates the need to add salt, though I’m sure some people will still want to add some.
I liked using arugula because it has a distinct flavor by itself. It’s a green I first came to love when I lived in Sonoma County and grew what seemed like bushels of it. It’s nice to see local grocery stores carrying it now.
For me, this dish was a meal unto itself. I loved having it warm, and then reheating as leftovers. But at room temp or cold would work too.
The arugula makes it seem like a salad, but it is so much more.
Black Bean, Veggie, Quinoa Medley
1 C quinoa
4 T olive oil
1 medium red onion, diced
1 yellow or orange bell pepper, diced
1 small tomato, chopped
¾ C mushrooms, chopped
1 T soy sauce
2 T lime juice
1 chipotle in adobo, minced
1 15 ounce can black beans, drained
½ C cilantro, chopped
4 C packed arugula
Cook quinoa according to directions.
In saucepan heat olive oil over medium-high heat. Sauté onion and pepper until soft. Add tomato and mushrooms. Cook for a few minutes. Then add soy sauce, lime juice and chipotle. Add black beans. Let simmer for at least 5 minutes. Add cilantro. Let flavors meld for a few minutes.
Place arugula in large serving bowl. Then add warm quinoa and veggie mixture. Stir all together and serve warm.