Need a multiple-use recipe? Try using black beans & quinoa as your base. (Includes a casserole recipe.)
I’ve been experimenting with bean-based dishes lately, and this one (so far) is my favorite. IBS makes it difficult to eat legumes, so I have to be cautious about what kinds of beans I eat. However, I’ve found that if I use enough cumin, I will have fewer IBS-related issues. It’s nature’s bean-o! 😀
Anyway, I’ve provided both the black beans and quinoa filling separately from the casserole because the mixture can be used for multiple kinds of meals. You could stir in some tofu or ground chicken to make a yummy burrito or taco filling. Or you could mix it in with some grilled vegetables. Etcetera.
So why did I use quinoa? Simply put, I was sick of rice. You could substitute the quinoa for rice if you wish. Either way, I hope you like this recipe!
Black Beans & Quinoa
Makes: 8 cups of a black bean/quinoa filling
Time: ~45 min.
Preparation Notes: Be sure to wash dried black beans and quinoa thoroughly, checking for small rocks and other debris. Let the black beans soak overnight to make them easier to cook and easier to digest.
- 2 cups dried black beans (drained from soaked overnight)
- 2 cups uncooked quinoa (color is your choice)
- 1 TBS olive oil
- 8 cups water or broth
- 4 TBS of cumin
- 1 tsp of paprika (more if you can handle it)
- 1 tsp of turmeric
- Pinch of cinnamon
- Optional: 1 tsp of onion powder
Mix all of the listed ingredients together inside of a rice cooker. Cook on the “rice” setting. Enjoy!
NOTE: Turmeric may leave a yellow stain on the inside of your rice cooker. It’s only cosmetic, but I wanted to give you a warning.
- 4 cups pre-made black beans & quinoa filling
- 1 cup of diced tomato from a can (juice included) OR 1 cup of red bell pepper minced with food processor until it’s watery
- 1 ounce goat cheese*
- 2 chopped carrots
- 2 egg whites**
- 2 TBS of minced cilantro (less if you dislike the taste)
- 1 TBS of cumin
- Salt, pepper, onion powder to taste
- Topping of choice (see “Toppings”)
a) Preheat your oven to 350 degrees. Line a 9X9 pan with aluminum foil.
b) In a small bowl, mix tomato and egg whites together.
c) In a large bowl, combine all of the other ingredients together until they are evenly distributed.
d) Combine b) and c) and pour into the pan.
e) Smooth the top of the filling until it’s as even as possible.
f) Bake for 30 minutes.
g) Add topping of choice.
Alternative Ingredients & Notes
*Dairy. Use the equivalent amount of a shredded non-dairy cheddar or Monterrey Jack Cheese.
**Eggs. Use a vegan egg white equivalent, such as Ener-G Egg Replacer. (You need the adhesive quality of egg whites to keep the casserole from falling apart.)
Option 1: Cheddar Cheese (or non-dairy cheddar cheese)
- Shred cheese
- Add cheese 5 minutes before the casserole is finished cooking. Serve warm.
Option 2: Avocado “Icing”
(Makes enough to cover 3 pieces)
- 3 TBS non-dairy, plain yogurt of choice
- 1/2 of an avocado
- 1/2 of a tsp of apple cider vinegar
- 1/2 of a tsp of water
- 1 tsp minced cilantro (if desired)
Directions: Whisk all ingredients together. Spread over casserole slices as desired.
NOTES: Keep in the refrigerator until the casserole is ready. Store in an airtight container in the refrigerator.
This was ridiculously delicious, and my husband loved it too! (For those of you who can handle hot spices, he’d recommend adding Tapatio for a little bit of a “kick.”)
PS – I am not a medical professional. By making this recipe you are doing so at your own risk.