For years, I’ve loved making one-pot quinoa and black beans during the week because it’s both easy and good for me. It’s packed with nutrient-dense ingredients and tons of flavor from sweet corn, bell peppers, onions, and spices. It’s a perfect weeknight vegan/vegetarian, gluten-free, plant-based recipe that’s hearty, filling, and the whole family will love it!.
This is “one of those recipes. “I’ve been making this recipe for years—for myself, for friends, for potlucks, and to prepare meals ahead of time—because it’s a) simple, b) tasty, and c) so healthy and good for you!”
Spicy quinoa and black beans is the ultimate healthy yet satisfying (and scrumptious!) dish. Plus, it’s super easy and only takes one pot to make! It’s vegan, but meat eaters will like how hearty it is, and it’s full of healthy quinoa, vegetables, beans, and lots of flavor.
You can eat this recipe by itself, but it’s also great rolled into a burrito or topped with avocado and sour cream.
The Dynamic Duo Why Quinoa and Black Beans are an Unbeatable Combination for Your Health
Quinoa and black beans are two nutritional powerhouses that when combined, form a dynamic duo that delivers major health benefits. Both pack a hefty nutritious punch on their own, but together they become an unbeatable source of protein, fiber, vitamins and minerals
If you’re looking to add more plant-based protein and fiber to your diet quinoa and black beans are a delicious way to do it. Read on to learn why this combo is so good for you and how to easily incorporate it into your meals.
The Benefits of Quinoa
Quinoa has earned its reputation as a superfood grain for good reason. Ounce for ounce, quinoa contains more protein than any other grain. One cooked cup provides around 8 grams of protein along with 5 grams of fiber. It’s also a complete protein, meaning it contains all nine essential amino acids our bodies need.
This nutritious grain is also packed with important vitamins and minerals like iron, magnesium, B-vitamins, potassium, zinc and folate. It’s an excellent source of the antioxidants quercetin and kaempferol, which have impressive anti-inflammatory effects.
Additionally, quinoa is naturally gluten-free, making it an ideal option for anyone avoiding gluten. It has a light, fluffy texture and a slightly nutty, earthy taste that complements both sweet and savory ingredients. Quinoa is very versatile and easy to prepare, making it a great alternative to rice or pasta.
The Benefits of Black Beans
Black beans, also known as turtle beans, are a staple of Latin American and Caribbean cuisines. They are an excellent vegetarian source of protein, providing around 15 grams per cooked cup. They also contain high amounts of fiber, coming in at around 15 grams per cooked cup.
Like other beans, black beans are rich in folate, iron, magnesium, phosphorus, potassium and copper. They are a source of plant-based omega-3 fatty acids in the form of alpha-linolenic acid (ALA). As a complex carb, they have a low glycemic index, making them beneficial for blood sugar control.
Studies have linked black bean consumption with reduced inflammation and lower risk of certain cancers. Black beans have an earthy, creamy texture and taste great in soups, dips, tacos, salads and more. Best of all, they are budget-friendly and keep for a long time when dried.
Why Combine Quinoa and Black Beans?
When you put quinoa and black beans together, you get an unmatched nutritional package. Here are some of the key benefits this combo delivers:
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Complete plant-based protein – Together they provide all nine essential amino acids.
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High protein – Around 23 grams per cooked cup. Great for vegetarians, vegans or anyone looking to increase protein intake.
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Increased fiber – Approximately 20 grams per cooked cup to support digestion and heart health.
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Lower glycemic index – Helps regulate blood sugar levels.
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Provides lasting energy – The fiber, protein and complex carbs promote steady, long-lasting energy levels rather than quick spikes and crashes.
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Nutrient density – Packed with vitamins, minerals, antioxidants, omega-3s and more to nurture your body.
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Anti-inflammatory effects – May help lower systemic inflammation.
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Versatility – Works well in everything from main dishes to sides, salads, soups and more.
This super duo makes it easy to enjoy a meatless high protein meal that delivers ample nutrition. Quinoa provides complete protein on its own, while the black beans add extra plant-based protein and fiber. Together, they make the perfect protein match.
Simple Ways to Enjoy Quinoa and Black Beans
Quinoa and black beans complement each other beautifully in terms of both flavor and texture. Here are some easy ways to start enjoying this nutritious combo:
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Toss cooked quinoa and black beans together with chopped veggies, avocado and a squeeze of lime for a hearty salad. Top with cilantro.
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Make vegetarian quinoa and black bean burrito bowls loaded with salsa, corn, shredded cheese, avocado and more.
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Blend cooked black beans and quinoa with taco seasoning and vegetable broth for a tasty, protein-packed soup.
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Stuff peppers, mushrooms or squash with quinoa, black beans, corn and enchilada sauce for a flavorful vegetarian main course.
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Enjoy quinoa and bean-stuffed sweet potatoes for a hearty meatless meal.
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Mix together cooked quinoa and black beans with mango, red onion and a drizzle of olive oil for an easy side salad.
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Made quinoa fried “rice” with black beans, sauteed veggies and soy sauce or teriyaki for a plant-based twist.
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Whip up hearty homemade vegetarian chili using black beans, quinoa and your favorite spices and veggies.
The possibilities are endless! Let your creativity run wild in finding new ways to enjoy this winning combination.
Maximizing the Nutrition in Quinoa and Black Beans
To get the most nutritional bang for your buck from quinoa and black beans:
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Opt for whole grain or sprouted quinoa, which retains more nutrients compared to refined varieties.
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Rinse quinoa before cooking to remove its natural saponin coating.
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Cook black beans from scratch rather than canned to reduce sodium intake.
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Change up your bean choices, substituting black beans with garbanzos, kidney or pinto beans.
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Include fresh veggies like peppers, onions, spinach, kale or broccoli to add extra vitamins, minerals and antioxidants.
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Combine with healthy fats from olive oil, avocado or nuts to absorb fat-soluble vitamins.
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Use antioxidant-rich seasonings like cumin, chili powder, curry powder, turmeric and garlic.
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Avoid high-sodium seasonings like soy sauce and opt for herb-based flavors instead.
With some simple preparation tips, you can maximize the health value of quinoa and beans.
The Verdict on Quinoa and Black Beans
It’s clear why quinoa and black beans are staples in healthy, plant-based diets. Both offer great nutritional value, but combined they become a true super duo. This winning combo provides complete protein, loads of fiber, essential vitamins and minerals, antioxidants, anti-inflammatory benefits and versatility.
For a nutritious, filling meal option that will power you through your day, look no further than quinoa and black beans. Your body will thank you for the bounty of high-quality protein, fiber and essential nutrients this dynamic plant-based pair provides. Get creative with how you enjoy them!
What kind of deep skillet should I use?
I use my Calphalon 5-qt. Sauté Pan with a lid for this recipe and other recipes that require a deep skillet. The tall edges make it easy to fit a lot of food and help prevent a mess if I stir too aggressively.
Suggested fixings for topping
This black beans and quinoa is delicious on its own. I also like serving quinoa and black bean bowls topped with fixings, such as:
- Sour cream
- Hot sauce
- Diced avocado
- Extra cilantro
- Lime wedges
- Shredded cheese
Quinoa with Black Beans: A Healthy And Delicious Mexican Dish
FAQ
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