Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Caribbean Beans and Quinoa Recipe

Looking for an easy Caribbean Beans and Quinoa recipe? Learn how to make Caribbean Beans and Quinoa using healthy ingredients.


Submitted by andrieam

Makes 8 servings



From http://blog.fatfreevegan.com/2007

Recipe Ingredients for Caribbean Beans and Quinoa

1 large red bell pepper
1 large onion, chopped
6 cloves garlic, minced
1 1/2 cups quinoa, rinsed several times
2 cups vegetable broth
3 cups cooked kidney beans, drained
15 oz g) diced tomatoes
45 g Stuffed Spanish Olives
1/8 cup capers, drained
1 tablespoon basil
1 tablespoon oregano
3/4 teaspoon allspice
5 g 15 (15 g) hot pepper sauce

Recipe Directions for Caribbean Beans and Quinoa

Spray a large, non-stick pot lightly with olive oil. Sauté the peppers, onions, and garlic just until softened. Add the quinoa and toast it for about 4 minutes, just to dry it out a little. Add the remaining ingredients, turn the heat to low, cover and cook until the quinoa is tender and the liquid is absorbed, about 20 minutes. Stir well before serving. Add a squeeze of fresh lime juice at the table.
Categories

Main Dish, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 263.1g
Amount Per Serving
Calories
394
Calories from Fat
35
% Daily Value*
Total Fat
3.9g
6%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
515mg
21%
Potassium
1251mg
36%
Total Carbohydrates
69.2g
23%
Dietary Fiber
14.7g
59%
Sugars
5.1g
Protein
22.2g
Vitamin A 19% Vitamin C 60%
Calcium 10% Iron 38%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement