A quinoa-kidney bean meal is a fusion of wholesome ingredients. Combined with the goodness of quinoa, kidney beans, and vibrant veggies, this is an ideal option for both lunch and dinner. Not only is it delicious, but it also serves as a perfect choice for those on a journey to achieve healthy weight loss.
Quinoa- Good source of antioxidants
Quinoa is a powerhouse of protein, fibre, antioxidants and just about every essential nutrient you could think of. It keeps your heart healthy and your body energetic. Even better, it keeps you full for long and helps you manage your weight.
Granted that different kinds of foods have their own nutritional benefits by themselves. However, when certain foods are combined, they can have a healthier effect on our bodies. Pune-based clinical nutritionist Apoorva Nikumbh says, “The combination of quinoa and kidney beans is a high-protein recipe that one must incorporate into their diet at least twice a week. This combination has iron, folate, antioxidants, among other nutrients.”
Clearly, a quinoa-kidney bean meal is great for a protein boost. It is also a smart choice, if you want to keep your gut healthy. “This recipe gives a good gut cleanse, especially if you combine it with a source of probiotics like curd, yoghurt or buttermilk. It will replenish the gut microbiome, making your gut all the more healthy in the long run,” says Nikumbh.
A favourite bean
Kidney beans are among the most popular beans consumed worldwide. And why not! Says, Nikumbh, “Kidney beans are a rich source of healthy fibre, protein, vitamins B1, B2, B6 and minerals like iron, calcium and folate. They are a great addition to your diet, because they help manage blood sugar levels, weight and gut health.”
A word of caution
Kidney beans could cause gastrointestinal discomfort for some people. “Although the consumption of kidney beans is very beneficial, people with poor gut health should avoid eating these, as they might cause bloating,” Nikumbh warns.
In any case, it is good to make kidney beans as easy to digest as possible. Here is Nikumbh’s tip to do just that: soak kidney beans with a few drops of lemon juice. This will reduce the phytic acid in them. Beans, seeds, and nuts are usually high in phytic acid, which prevents absorption of iron, zinc, calcium and other minerals.
Quinoa-kidney bean recipe
Ingredients:
1 cup quinoa washed and soaked for 30 minutes
1 ½ cups of well-cooked kidney beans
3 tbsp of ghee
1 cup onion, finely chopped
1/ 2 cup red and yellow capsicum, chopped
1 tsp green chilli, finely chopped
1 cup corn, boiled
2 tbsp garlic, finely chopped
1 cup tomato puree
1 tsp cumin, ground
½ tsp coriander powder
1 tsp dry oregano
1 tsp crushed chilli
1/2 tsp black pepper powder
200 ml vegetable broth or boiled water
Himalayan pink salt – as per taste
Chopped coriander leaves- for garnishing
1/2 tablespoon lemon juice (or according to taste)
Method
Thoroughly wash the quinoa, a few times until the water runs clear. Then, soak for 30 minutes. Drain the water from the quinoa.
Use a wider pot when preparing the dish to ensure uniform cooking and to prevent quinoa from becoming mushy.
Add ghee, onion, green chilli, capsicum and salt to a heated pot. Fry on medium flame until the onions turn brown.
Then add chopped garlic and all the spices. Fry for about one to two minutes.
Mix the tomato puree and boiled corn. Cook on medium heat for three to four minutes until the mix turns thick.
Add the soaked quinoa, cooked kidney beans, salt, vegetable broth, and mix well.
Let it boil. Keep stirring in between. Cover the pot and cook on low heat for about 15 minutes.
Now add half a teaspoon of lime juice. Mix it gently.
Transfer to a serving bowl and add a teaspoon of ghee. Garnish with coriander leaves and serve hot.
