Pinquito Bean And Quinoa Taco Filling
This hearty taco filling made with beans, quinoa, and corn will satisfy your taco craving.
Equipment
- Medium saucepan
Ingredients
- 1 medium red onion chopped fine
- 1 medium bell pepper chopped fine
- 1 tablespoon olive oil extra virgin, see notes for oil-free
- 1 teaspoon minced garlic
- 3 teaspoons chili powder or to taste
- 1 teaspoon ground cumin or to taste
- 1/2 teaspoon smoked paprika or to taste
- 1/4 teaspoon dried oregano
- 1/2 teaspoon salt or to taste
- 1 cup vegetable broth beef-style preferred
- 1/2 cup black quinoa or other quinoa, rinsed well
- 2 cups pinquito beans or black beans, cooked, drained and rinsed
- 1 ear sweet corn shucked, or 1 cup frozen corn kernels
Instructions
- Heat a medium saucepan over medium-high heat. Add the olive oil, onion, and and bell pepper. Cook until it begins to soften.
- Next, add garlic and seasonings. Cook, stirring, for 30 seconds or until fragrant.
- Add the vegetable broth and quinoa. Stir well, bring to a boil, reduce heat, cover and simmer for 15 minutes. After 15 minutes, turn off heat and allow quinoa to stand until all liquid is absorbed, about 10 minutes.
- Add the beans and corn to the quinoa. Cook over medium until warmed through. Taste and adjust seasonings to personal preference.
Notes
To keep this dish oil-free, simply sauté your onion, bell pepper, and garlic in a thin layer of vegetable broth or water in lieu of olive oil. If your vegetables start to stick to the pan, just continue adding a little more broth or water as you sauté them. In this version, we always use non-stick cookware.
References
Adapted from Fat Free Vegan’s Recipe for Pinquito Bean & Quinoa Taco Filling
Nutrition
Calories: 183kcalCarbohydrates: 30gProtein: 8gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 365mgPotassium: 407mgFiber: 7gSugar: 3gVitamin A: 951IUVitamin C: 28mgCalcium: 35mgIron: 2mg
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