FitFitBanner Images

Recipes Recipes



Quinoa with Aduki Beans




Share on Tumblr

Recipe By Donna Fountain

This is a versatile recipe that can swap out a variety of healthy ingredients to the quinoa base. Fountain likes to use seared salmon in place of the beans but you could try grilled skinless chicken, tofu and a variety of beans. Another tip is to saute your vegetables just to point that they are still crisp.

Ingredients

For the Salad:

  • 1 15 ounce can of aduki beans
  • 1 cup of quinoa
  • 1-2 tablespoons of extra virgin olive oil
  • ½ medium red bell pepper diced
  • ½ green bell pepper diced
  • ½ medium red onion diced
  • 3-4 garlic cloves minced
  • ¼ cup of fresh cilantro
  • 1 teaspoon of Todd’s Crabby Dirt seasoning (or any seafood seasoning or rub)
  • 1½ cups of vegetable broth
  • 1 bay leaf
  • ¼ teaspoon of paprika
  • ¼ teaspoon of cayenne pepper
  • ½ teaspoon of turmeric
  • Salt to taste

Directions

    1. Soak Quinoa in cold water for 1 hour. Pour off water and rinse, pour off rinse water.
    2. Place quinoa in medium saucepan. Add 1½ cups of vegetable broth and 1 bay leaf. Bring to boil, reduce heat to simmer. Cover and cook 15-17 minutes.
    3. Prepare beans by rinsing and draining, set aside.
    4. In saucepan, put 1-2 tablespoons olive oil, sauté spices, peppers, onions, garlic and cilantro until peppers are slightly crunchy. Add beans to sautéed vegetables until blended.
    5. Remove bay leaf from quinoa. Stir desired amount of quinoa (approximately half of cooked quinoa). Garnish with additional cilantro or parsley.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


Comments are closed.

Photo by Flicker user mollycakes / CC BY-NC 2.0



Move Over, Kale Chips! Kale Buds Are Here

By Lari Robling - April 18th, 2012

High Tunnel farming caught my eye because its extended growing season adds to the amount of local produce we get. While farm manager Aviva Asher was tidying up the winter crop to make way for spring, I discovered another benefit of local growing: use what you’ve got.

More wisdom »




September 2014
M T W T F S S
« Jun    
1234567
891011121314
15161718192021
22232425262728
2930  

Got a question for Fit? Want to submit your own "fit and fresh" recipe? Have a good story idea for us?


Contact us at fit@whyy.org




Get Healthy Philly is part of the Communities Putting Prevention to Work Initiative, a federal effort to: prevent and delay chronic disease, reduce risk factors, promote wellness in children and adults, and provide positive sustainable health change in our communities.


Food Fit Philly is part of Get Healthy Philly, a program that works to reduce and prevent obesity and related chronic diseases (like heart disease and diabetes) by increasing access to healthy foods that people can afford.


Your body needs help when it's time to quit. SmokeFree Philly is a program of the Philadelphia Department of Public Health that offers support and tools to help smokers quit. The goal of SmokeFree Philly is to: help people to quit smoking, stop people from starting to use tobacco, and reduce heart disease, cancer and other illnesses caused by smoking.