Tex-Mex Black Bean and Quinoa Bowl
Prepared by: Lydia Kaume,
University of Missouri Extension
October 23, 2016
Yield: 4 servings (2 cups per serving)
- 1½ cups water
- 1 cup quinoa
- 1 teaspoon ground cumin
- 2 tablespoons olive oil plus 2 teaspoons, divided
- 1/4 teaspoon salt
- 1/4 teaspoon ground pepper
- 4½ cups very thinly sliced cabbage (about 1/4 medium head)
- 1/2 cup finely chopped red onion
- 1 medium size pepper, chopped
- 1 15-ounce can black beans, rinsed
- 2 teaspoons chili powder
- 1/2 cup shredded sharp Cheddar cheese
- 1/2 cup salsa
- Bring water and quinoa to a boil in a medium saucepan. Reduce heat, cover and simmer until the water is absorbed, about 15 minutes. Fluff with a fork and stir in cumin. Partially cover and set aside.
- Meanwhile, whisk 1 tablespoon oil, salt and pepper in a large bowl. Add cabbage and onion; toss to coat.
- Heat the remaining 2 teaspoons oil in a medium skillet over medium heat. Add pepper and cook, stirring, until softened, 2 to 3 minutes. Stir in beans and chili powder; cook, stirring, until heated through, about 2 minutes more. Remove from heat.
- To serve, layer in each bowl: 3/4 cup quinoa, 1/2 cup bean mixture and sprinkle some cheese. Top each portion with 3/4 cup cabbage salad and 2 tablespoons salsa.
Nutrition information per serving (2 cups)
Total Fat: 13g
Saturated Fat: 3g
Source: modified from Eating Well
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Monday, October 24, 2016