One Pot Spiced Beans, Veggies & Quinoa

 

• 1 organic red onion, chopped
• 1 organic red bell pepper, chopped
• 1 organic yellow bell pepper, chopped
• 1/2 tbsp. olive oil
• 1 tbsp. minced garlic
• 1 cup organic quinoa
• 1 tsp. cumin
• 1 tsp. coriander
• 1/2 tsp. crushed red pepper flakes
• 1/4 tsp. cayenne pepper
• 1 bay leaf
• salt & freshly ground black pepper
• 2 cups reduced sodium vegetable broth
• 1/2 cup organic frozen corn
• 2 - 15 oz. cans Organic Bean Trio, rinsed & drained (or any beans of your choice)

Heat a pot over medium heat and warm the olive oil.  Add the onion, garlic and bell peppers and cook until starting to soften about 5 minutes.  

Add the quinoa, cumin, coriander, red pepper flakes, cayenne and bay leaf to the pot and lightly season with salt & freshly ground black pepper.  Stir to coat the quinoa and veggies with the seasonings.  

Pour the broth over the top.  Give it a good stir and increase heat to bring it to a boil. 

Cover the pot and reduce heat to a simmer.  Allow to simmer for 20 minutes, or until all liquid is absorbed and the quinoa is puffed, stirring it a few times throughout.  Add the corn and beans to the pot and continue to cook on low, covered, until warmed through, about 5 minutes.  

Remove the bay leaf before serving.  Enjoy!

Yields five servings:  1 1/4 cup, 341 calories, 14.3g protein, 16.2g fiber & 4g fat per serving.

Enjoy topped with a sprinkling of vegan (or regular) cheese.

Vegan Mexican Rice & Bean Casserole

• 1 cup diced organic red onion
• 1 /2 tbsp. olive oil
• 1 tbsp. cumin
• 1 tsp. chili powder
• 1 tsp. coriander
• 1 tsp. oregano
• 1/2 tsp. salt
• freshly ground black pepper
• 1 cup diced organic red bell pepper
• 1 - 4 oz. can diced organic green chiles, undrained
• 1 cup frozen organic sweet corn, defrosted
• 1 - 15 oz. can black beans, rinsed and drained
• 12 oz. vegan enchilada sauce
• 2 cups cooked organic brown rice

Warm the olive oil in a skillet over medium heat.  Add the onion and cook until starting to soften, about 3 minutes.  Add the cumin, chili powder, coriander, oregano, salt and freshly ground black pepper.  Stir to coat the onions with the spices and continue to cook for 2 more minutes.

Add the red bell pepper and green chiles, stir to combine and continue to cook for another 4 minutes.

Add the corn, beans, enchilada sauce and cooked rice and stir to combine.  Allow to warm over low heat for 15 minutes, stirring occasionally.

Yields 4 heaping 1-cup servings:  352 calories, 16.5g protein, 18.2g fiber, 4g fat per serving.  

Serve on a bed of shredded lettuce with your favorite toppings such as vegan (or regular) cheese, sliced black olives, chopped tomatoes and avocado chunks.  DELISH!

Eat the Rainbow Slow Cooked Veggies, Beans & Quinoa. 🌱 🌈 🌱

• 2 cups organic quinoa
• 5 cups reduced sodium vegetable broth
• 1 - 8 oz. can tomato sauce
• 2 tbsp. chopped garlic
• 1 cup chopped organic red onion
• 1 cup chopped organic bell pepper
• 1 cup organic chopped organic green beans
• 1 cup organic broccoli florets
• 1 cup organic cauliflower florets
• 1 cup chopped organic zucchini
• 1/2 cup chopped organic baby carrots
• 1 - 15 oz. can navy beans, rinsed & drained
• 1 tsp. dried basil
• 1 tsp. dried oregano
• 1 tsp. dried marjoram
• 1 tsp. fennel seed
• 1/2 tsp. salt
• 1/2 tsp. crushed red pepper flakes
• freshly ground black pepper

Add everything to your crock pot and give it a stir.  

Cover and cook on low for 3.5 hours, until quinoa is puffed.  Keep warm until ready to serve.

Yields 6 x 1 1/2 cup servings:  343 calories, 15.3g protein, 11.6g fiber & 3.7g fat

Enjoy with a sprinkling of vegan (or regular) cheese!  YUM!