Description
This high-protein vegan quinoa and black bean bowl combines wholesome ingredients like quinoa, black beans, and colorful vegetables, making it a nutritious, flavorful, and satisfying meal perfect for lunch or dinner. Packed with plant-based protein and fiber, it’s easy to prepare and seasoned with aromatic spices for a deliciously healthy dish.
Ingredients
Scale
Grains and Legumes
- 1 cup quinoa (uncooked)
- 1 can (15 oz) black beans (drained and rinsed)
Vegetables
- 1 each bell pepper (diced)
- 1 small red onion (diced)
- 1 cup corn (frozen or canned)
- 2 cloves garlic (minced)
Liquids
- 2 cups water (or vegetable broth)
- 2 tablespoons olive oil
Spices & Seasonings
- 1 teaspoon cumin
- 1 teaspoon paprika
- to taste salt
- to taste pepper
Garnish & Serving
- fresh cilantro (for garnish)
- lime wedges (for serving)
Instructions
- Cook the Quinoa: Rinse the quinoa under cold water in a fine-mesh strainer to remove any bitterness. Combine the rinsed quinoa and water or vegetable broth in a medium pot. Bring to a rolling boil, then reduce heat to low and cover the pot. Allow it to simmer gently for about 15 minutes, or until the quinoa is fluffy and the liquid is fully absorbed.
- Let Quinoa Rest: Remove the pot from heat and keep it covered, letting the quinoa sit for an additional 5 minutes. This resting stage lets the grains fully steam and fluff up. Afterward, fluff the quinoa gently with a fork to separate the grains.
- Sauté Vegetables: While the quinoa cooks, heat olive oil in a skillet over medium heat. Add the diced red onion and bell pepper, sautéing for 5 to 7 minutes until the vegetables soften and become fragrant.
- Add Aromatics and Spices: Stir in the minced garlic along with cumin, paprika, salt, and pepper. Continue to cook for another 2 minutes so the spices release their aromas and infuse the vegetables.
- Combine Beans and Corn: Add the drained black beans and corn to the skillet, mixing everything thoroughly. Cook for an additional 5 minutes to heat them through evenly.
- Mix Quinoa and Vegetable Mixture: Transfer the cooked quinoa to a large mixing bowl. Add the sautéed vegetable, bean, and corn mixture. Stir everything together until well combined and flavors meld.
- Serve: Serve the quinoa and black bean bowl while warm, garnished with fresh cilantro and lime wedges on the side for added brightness and flavor.
Notes
- You can substitute vegetable broth for water while cooking quinoa to add extra flavor.
- Adjust the amount of spices to your taste preference; adding a pinch of cayenne can add heat.
- For extra protein, consider topping with roasted pumpkin seeds or hemp seeds.
- This dish can be served cold as a salad or warm as a main meal.
- Leftovers store well in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Sautéing, Boiling
- Cuisine: Vegan, American
Nutrition
- Serving Size: 1 bowl (approximately 1/4 recipe)
- Calories: 320 kcal
- Sugar: 3 g
- Sodium: 240 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 9 g
- Protein: 14 g
- Cholesterol: 0 mg
Keywords: high-protein vegan recipe, quinoa recipe, black bean bowl, healthy vegan meal, plant-based protein, gluten free, vegan main dish
