As a child, I used to hate black beans and just the thought of chilli made me shiver. However, after learning about the benefits of this legume, including the fact that it's packed with protein, I decided to try it again. I did not have the right ingredients at home to make chilli - and honestly the weather is quite hot for that - so I improvised and made a black bean veggie mix. You can serve it either hot or cold. Either way is perfect for a cool summer day. The freshness of the vegetables give it a refreshing salad feel, while the black beans and broth give it a more flavorful experience, which is so yummy when mixed with the quinoa (or rice if you prefer).
Nutritional Notes
*Good combination of different sources of protein. In a vegan meal, it is important to form adequate combinations of ingredients to ensure the required amounts of protein and other nutrients are met.
Quinoa
Rich in manganese, which helps with weak bones and painful joints, as well as with anemia. Its high fiber content also contributes to a healthy gut and an improved digestion. Quinoa, unlike some other accompaniments such as couscous or pasta, is also a great source of protein.
Black Beans
Very rich source of protein, as well as calcium, phosphorus, manganese, copper, and zinc, all of which contribute to healthy bones. Black beans also help lowering high blood pressure due to their low sodium contents and great supply of calcium, potassium, and magnesium.
Mushrooms
Mushrooms are also high in protein and vitamin D, which helps maintain levels of calcium and phosphorus in the body for bone health. They also promote a good function of glands and of the immune system. Research has shown that mushrooms might also prevent certain types of cancer and heart disease.
Ingredients:
- 30g Black Beans
- 1 ½ tbsp canned corn
- 2 fresh mushrooms, chopped
- 1 celery stalk, chopped
- 2 strips red bell pepper, chopped
- 2 asparagus stalks, chopped
- Handful of baby spinach
- Quinoa
Directions:
1. If you’re dealing with dry beans, it is easier if you leave them soaking for several hours beforehand or even overnight. However, you can also set the raw beans cooking for about 2 hours and they’ll be good to go without soaking. Don’t throw that water away!
2. Once your beans are ready, prepare the quinoa according to package instructions.
3. While the quinoa is cooking, throw all vegetables and mushrooms into a frying pan. Stir on high and pour in some of the black bean water. Once it begins to sizzle, lower to medium heat and set a lid on the pan to let the veggies steam.
4. Once you think the veggies are almost ready (10-15 minutes), stir in the black beans and add more of the water if you need to.
5. As soon as your quinoa is ready, serve and enjoy!
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