Quinoa and Black Beans Medley

By Nmami Agarwal     10-Apr 2019

Quinoa and Black Beans Medley

Quinoa and black beans are a great combo to make a powerful food. A protein and fiber-packed food are all you need if you are planning to attain a healthy gut

Nutritional Benefits

  • Quinoa: Quinoa has the highest fiber content than any other grains. It has all essential amino acids which makes it a complete protein source. Quinoa is high in anti-oxidants which fight from various diseases.
  • Black beans: Black bean has protein, fiber, and magnesium. It lowers bad cholesterol levels and reduces the risk of heart diseases. It aids in constipation and bloated stomach. The magnesium in black beans is the key to improve bone health.

Ingredients

  • 20 grams quinoa
  • ½ teaspoon olive oil
  • ½ onion, chopped
  • 2 cloves garlic, chopped
  • ½ cup vegetable broth or water
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • Salt and ground black pepper to taste
  • 1 cup corn kernels
  • 1/2 cup chopped fresh cilantro

Calories: 105 Kcal
Carbs: 14.9 grams
Protein: 3 grams
Fat: 2.2 grams

Method

  • Heat olive oil in a saucepan over medium heat, cook, stir garlic and onion until it is slightly brown.
  • Add quinoa and vegetable broth in the onion mixture, season with cayenne, cumin, pepper, and salt. Mix the mixture and bring it to boil.
  • Reduce the heat and cook it until quinoa is tender and broth is absorbed.
  • Stir corn into a saucepan and continue to simmer about 5 minutes.
  • Mix in the black beans and cilantro.

Over to you:

This protein-rich meal is perfect fit to curb your hunger and give you a dash of good carbs and healthy proteins.

 

 

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16
Nmami Life - Diet & Nutrition
Media Update @idiva
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14
Nmami Life - Diet & Nutrition
Recipe Alert
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Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.

Ingredients

40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert

Method

First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
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Know more:
1) https://bit.ly/2MZfjJr
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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#Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthylifestyle #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nutritionist #Pinaca #Recipe #Recipealert
15
Nmami Life - Diet & Nutrition
Myth of the Day
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Your safe bet- consult a nutritionist!
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#Activity #Diet #Dietitian #Eatfresh #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Exercise #Food #Fitspiration #Fact #Healthyliving #Health #healthydiet #Healthylifestyle #Loseweight #Lifestyle #Myth #Mythfact #mealplanning #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #nutritionist

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