This plant-based proteins recipe is a delightful and nutritious dish that combines the wholesome goodness of quinoa, black beans, and corn. It's perfect for a quick weeknight dinner or a satisfying lunch. Packed with protein and flavor, this recipe is both healthy and delicious.
If you're not familiar with quinoa, it's a versatile grain that's rich in protein and fiber. You can find it in the grains or health food section of most supermarkets. Black beans are usually available in the canned goods aisle, and frozen corn can be found in the frozen vegetables section. Make sure to check the labels for any added ingredients or preservatives.
Ingredients For Plant-Based Proteins Recipe
Quinoa: A protein-rich grain that serves as the base of the dish.
Black beans: Adds a hearty texture and additional protein.
Corn: Provides a sweet and crunchy element to the recipe.
Olive oil: Used for sautéing and adding a rich flavor.
Cumin: A spice that adds a warm, earthy flavor.
Paprika: Adds a smoky and slightly sweet taste.
Salt: Enhances the overall flavor of the dish.
Black pepper: Adds a bit of heat and depth to the recipe.
Technique Tip for This Recipe
To enhance the flavor of your quinoa, toast it in a dry pan over medium heat for a few minutes before cooking. This will give it a nutty aroma and deeper taste.
Suggested Side Dishes
Alternative Ingredients
quinoa - Substitute with bulgur wheat: Bulgur wheat has a similar texture and nutritional profile, making it a great alternative to quinoa.
black beans - Substitute with chickpeas: Chickpeas provide a similar protein content and a slightly different but complementary flavor.
corn - Substitute with peas: Peas offer a similar sweetness and texture, making them a good substitute for corn.
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a neutral flavor suitable for cooking.
cumin - Substitute with coriander: Coriander has a slightly different but complementary flavor that can add depth to the dish.
paprika - Substitute with smoked paprika: Smoked paprika adds a similar color and a smoky flavor that enhances the dish.
salt - Substitute with soy sauce: Soy sauce adds a salty flavor along with umami, enhancing the overall taste.
black pepper - Substitute with white pepper: White pepper provides a similar heat and flavor profile, with a slightly different aroma.
Other Alternative Recipes
How To Store / Freeze Your Dish
Allow the quinoa mixture to cool completely before storing. This helps prevent condensation, which can make the dish soggy.
Transfer the cooled quinoa mixture to an airtight container. Make sure the container is clean and dry to maintain freshness.
Label the container with the date of preparation. This will help you keep track of how long the dish has been stored.
Store the container in the refrigerator if you plan to consume the dish within 3-4 days. The cool temperature will help preserve the flavors and textures of the black beans and corn.
For longer storage, place the airtight container in the freezer. The quinoa mixture can be frozen for up to 2 months without significant loss of quality.
When ready to eat, thaw the frozen quinoa mixture in the refrigerator overnight. This gradual thawing process helps maintain the dish's texture.
Reheat the quinoa mixture in a pan over medium heat, adding a splash of olive oil or water to prevent sticking. Stir occasionally until heated through.
Alternatively, you can reheat the dish in the microwave. Place the quinoa mixture in a microwave-safe container, cover with a microwave-safe lid or plate, and heat on high for 2-3 minutes, stirring halfway through.
If the dish seems dry after reheating, add a bit more olive oil or a squeeze of lemon juice to refresh the flavors and moisture.
Enjoy your reheated quinoa mixture as is, or use it as a base for a new creation by adding fresh vegetables, avocado, or a drizzle of your favorite sauce.
How To Reheat Leftovers
Stovetop Method:
- Place a non-stick pan over medium heat.
- Add a splash of olive oil or a few tablespoons of vegetable broth to the pan.
- Add the leftover quinoa mixture to the pan.
- Stir occasionally and cook for about 5-7 minutes, or until heated through.
Microwave Method:
- Transfer the quinoa mixture to a microwave-safe dish.
- Cover the dish with a microwave-safe lid or a damp paper towel to retain moisture.
- Microwave on high for 1-2 minutes, stirring halfway through.
- Check the temperature and heat for an additional 30 seconds if needed.
Oven Method:
- Preheat your oven to 350°F (175°C).
- Spread the quinoa mixture evenly in an oven-safe dish.
- Cover the dish with aluminum foil to prevent drying out.
- Bake for about 15-20 minutes, or until heated through.
Steaming Method:
- Place the quinoa mixture in a heatproof bowl.
- Set up a steamer basket over a pot of simmering water.
- Place the bowl in the steamer basket and cover with a lid.
- Steam for about 5-10 minutes, or until the mixture is heated through.
Air Fryer Method:
- Preheat your air fryer to 350°F (175°C).
- Spread the quinoa mixture in an even layer in the air fryer basket.
- Air fry for about 5-7 minutes, shaking the basket halfway through to ensure even heating.
Best Tools for This Recipe
Saucepan: Used to cook the quinoa according to package instructions.
Pan: Used to heat the olive oil and cook the black beans and corn.
Wooden spoon: Used to stir the ingredients in the pan.
Measuring cups: Used to measure the quinoa, black beans, and corn.
Measuring spoons: Used to measure the olive oil, cumin, paprika, salt, and pepper.
Colander: Used to drain and rinse the black beans.
Stove: Used to provide heat for cooking the quinoa and the ingredients in the pan.
Knife: Used to open the can of black beans.
Can opener: Used to open the can of black beans.
Serving bowl: Used to serve the final dish.
How to Save Time on This Recipe
Cook quinoa in advance: Prepare the quinoa a day before and store it in the fridge to save time on busy days.
Use canned beans: Opt for canned black beans instead of dried ones to cut down on soaking and cooking time.
Frozen corn convenience: Choose frozen corn which is pre-cooked and ready to use, saving you the hassle of boiling fresh corn.
Pre-mix spices: Combine cumin, paprika, salt, and pepper in a small container ahead of time for quick seasoning.
One-pan method: Cook the black beans and corn in the same pan to minimize cleanup and streamline the process.
Plant-Based Proteins Recipe
Ingredients
Main Ingredients
- 1 cup Quinoa rinsed
- 1 can Black Beans drained and rinsed
- 1 cup Corn frozen or fresh
- 1 tablespoon Olive Oil
- 1 teaspoon Cumin
- 1 teaspoon Paprika
- 1 pinch Salt to taste
- 1 pinch Black Pepper to taste
Instructions
- 1. Cook the quinoa according to package instructions.
- 2. In a pan, heat the olive oil over medium heat.
- 3. Add the black beans and corn to the pan, and cook for 5-7 minutes.
- 4. Stir in the cooked quinoa, cumin, paprika, salt, and pepper. Cook for another 5 minutes.
- 5. Serve warm and enjoy!
Nutritional Value
Keywords
Suggested Appetizers and Desserts
More Amazing Recipes to Try 🙂
- Savory Herbs Recipe30 Minutes
- Sage Leaves Recipe15 Minutes
- Pressed and Crumbled Tofu Recipe30 Minutes
- Pomegranate Juice Recipe10 Minutes
- Orange Peel Black Tea Sangria Recipe15 Minutes
- Miso Soup with Mushrooms Recipe25 Minutes
- Mint Syrup Recipe15 Minutes
- Mint Chocolate Mousse Recipe15 Minutes
Leave a Reply