Here is our frugal & nutritious dinner of the week (F & N for short). This is excellent as a side dish but can easily be turned into the main dish! We served it this last week along with baked cod (unfortunately, I am still working on my cod recipe, it was a little dry, so I won’t be sharing that yet) and a green salad.
Quinoa is a wonderfully nutritious non-gluten whole grain. Unfortunately, it is not our favorite…but I have been still exploring how to make it and cover its somewhat nutty taste. This is really rather tasty and the hubby liked it too! My friend Kimi shared all about the nutritional content of quinoa here.
1 teaspoon olive or coconut oil
1 onion, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups vegetable broth (I didn’t pull my broth out of the freezer in time, so I used water. I am sure it would taste even better with broth!)
1 teaspoon ground cumin (I used way more than the original recipe on cumin! Probably more like 1 Tbsp to provide sufficient flavor!)
1/4 teaspoon cayenne pepper
salt and pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsed and drained (or make a homemade batch in the crockpot)
1/2 cup chopped fresh cilantro (I used dried, but fresh would be the best!)
Soaking Step (Learn more about the reasons for soaking your whole grains here): Rinse quinoa thoroughly in a strainer. Allow to sit in strainer over a large bowl and add warm filtered water to cover sufficiently. Add 1 Tbsp of an acid medium (whey, kefir, yogurt, or cultured buttermilk). Cover with plate or towel. Soak 12-24 hours. Rinse once again and add 1 cup broth, and proceed. I use less than the recipe calls for if soaking, because it absorbed water in the soaking stage, and will not need as much to cook. 1 cup was perfect.
- Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
- Thoroughly rinse quinoa. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.
- Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.