Introduction to Quinoa and Black Bean Bowls
If you are looking for a Healthy meal prep ideas , quinoa and black bean bowls are a great option. This recipe combines protein-rich quinoa and fiber-packed black beans, creating a dish that is not only filling but also bursting with flavor. Whether you’re a seasoned cook or a beginner in the kitchen, this easy-to-follow recipe will help you to whip up a delicious meal in no time.
Ingredients You’ll Need
To prepare your quinoa and black bean bowls, gather the following ingredients:
- Quinoa seeds: a cup
- Water: 2 cups
- Olive oil: 1/4 cup
- Lemon juice: 1 piece (a large whole or the juice of two small pieces)
- Garlic: clove
- Tomatoes: one and a half cups (cut into cubes)
- Cumin: 2 tsp (ground)
- Salt: pinch
- Black pepper: pinch (ground)
- Red beans: a cup and a half (you can buy them in the form of canned food)
- Onions: 4 pieces
- Black olives: 1/2 cup (pitted and cut into rings)
- Green coriander: 1/4 cup (fresh)
- Thyme: a pinch (dried and ground)
- Option: 1 Medium Size
- Feta cheese: 1/4 cup (salty / for garnish)
Steps to Prepare Your Bowl
1 Add quinoa seeds and water to a suitable sized pot, put it on medium heat until the water starts to boil, then cover the pot and leave it on low heat for 15 minutes until the quinoa absorbs all the water and is cooked, then remove the pot from the heat and leave it aside until the rest of the ingredients are ready.
2 Cut the tomatoes into large cubes, finely chop the cilantro leaves, finely chop the cucumber, cut the green onions into thin rings, mash the garlic clove, and squeeze the two lemons.
3 Add the olive oil and lemon juice to a large bowl and whisk them together well until a homogeneous mixture is formed, then add the cumin, crushed garlic, a pinch of salt, a pinch of black pepper and a pinch of ground dried thyme leaves and mix the ingredients together, and set aside for a minute or two until the flavors come together.
4 Add the tomatoes, onions, cucumbers, cilantro, beans, and olives to the large bowl and stir until the vegetables are coated with the mixture we prepared earlier, then add the quinoa and stir gently, then add the feta cheese either in cubes or small blocks on top of the dish.
5 Serve the quinoa salad with chicken, fish or any type of meat.