Beans & Quinoa Recipe

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Ingredients:

Serving

2 cups quinoa, rinsed and toasted
4 cups low sodium vegetable broth (can also use just water)
1/4 tsp sea salt (omit if using storebought stock)
1 tbsp olive oil
1/2 cup red onion, chopped
1/2 cup white onion, chopped
4 -5 garlic cloves, minced
1/2 green pepper, chopped
1/2 red pepper, chopped
1 cup celery, peeled and chopped
4 -6 black olives, diced
1/2 tsp cayenne pepper
1/2 tsp dill weed, crushed
1/2 tsp oregano, crushed
1/2 tsp sweet paprika
2 -2 1/2 cups fava beans, cooked (amount depends on size of bean you use)
1 -2 tbsp unsalted butter (if too dry for you )
1/4-1/2 tsp sea salt (just in case you can'tsp live without it!) (optional)

Directions:

Step one:.
Prepare quinoa with stock and sea salt in a rice cooker.
If using stovetop method, place all into sauce pan with lid. Bring to a full boil.
Reduce to a simmer, stir and cover,.
Check in ten minutes. Should still have some water in pan, stir and cover.
Cook another two minutes. Remove from heat.
Taste for texture - should have a bit of a crunch to it. If still not done, stir in 2-3 tbls water, stir, cover, and let sit another five minutes.
Step two:.
Heat oil in large skillet over medium-high heat.
Add all the seasonings except salt and butter, stirring until fragrant.
Add vegetables and saute until tender. Stir frequently.
Add beans and heat through.
Combine quinoa and vegetables. Add butter and salt, if you choose too.
This is best served without standing for a long time as the quinoa can become soggy. If you need to hold it, I suggest serving the quinoa and beans in separate dishes and mix at the table.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	316.57 Kcal (1325 kJ)
Calories from fat	70.44 Kcal
		% Daily Value*
Total Fat	7.83g	12%
Cholesterol	1.97mg	1%
Sodium	869.52mg	36%
Potassium	659.13mg	14%
Total Carbs	53.14g	18%
Sugars	7.21g	29%
Dietary Fiber	8.24g	33%
Protein	11.91g	24%
Vitamin C	21.7mg	36%
Iron	4.2mg	23%
Calcium	67.2mg	7%

Amount Per 100 g
Calories	122.96 Kcal (515 kJ)
Calories from fat	27.36 Kcal
		% Daily Value*
Total Fat	3.04g	12%
Cholesterol	0.77mg	1%
Sodium	337.73mg	36%
Potassium	256.01mg	14%
Total Carbs	20.64g	18%
Sugars	2.8g	29%
Dietary Fiber	3.2g	33%
Protein	4.63g	24%
Vitamin C	8.4mg	36%
Iron	1.6mg	23%
Calcium	26.1mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.2

Points
8

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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