Black Bean and Butternut Quinoa
This dish is as colorful as it is delicious. The subtle sweetness of the squash is a perfect complement to the black beans and quinoa. Not only is it moist and flavorful, but quinoa provides all eight essential amino acids.
1 cup quinoa, rinsed
1 cup fresh butternut squash, peeled and cubed
1 cup diced onion
3/4 cup black beans, canned or cooked, rinsed
2 cups water
1 teaspoon fresh lemon juice
1 tablespoon parsley, minced
1/4 teaspoon cumin
˝ teaspoon turmeric
˝ teaspoon salt
˝ teaspoon palm sugar*
Dash black pepper
3 tablespoon olive oil
- Toss the cubed and peeled squash in 1 tablespoon olive oil along with 1/2 teaspoon salt, ˝ teaspoon palm sugar and dash each cayenne and black pepper. Pour into pan and cook in pre-heated oven at 325 degrees for 25 minutes.
- In covered pot, heat quinoa with water and bring to a boil. Reduce to simmer and cook until all liquid is evaporated, about 15 minutes. Take off heat and let sit for five minutes. Fluff with a spoon.
- Sautee onions in 1 tablespoon olive oil until well caramelized.
- Mix quinoa, beans, onions and squash. Add seasonings, parsley and lemon juice and last tablespoons of olive oil and ˝ teaspoon salt.
Cooking time: 45 minutes
Tips from the HeartMath kitchen
*Palm sugar is made from the sap of a sugar palm tree (also called date palm). Coconut sugar comes from the buds of coconut tree flowers. They are two different types of sugars, but sometimes you can find a combination of both. Both are natural sweeteners that come from trees and are collected as sap — like North American maple syrup. The sap is then boiled in enormous vats to create either a sugar paste (sold in jars or tins) or rock-like chunks of sugar also known as “jaggery.” (Jaggery can be made from cane sugar as well – it just means the solid, rock-like form of sugar.) I have both palm and coconut sugar in my kitchen. It came in bags and looks like brown sugar.