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Black Bean and Butternut Quinoa

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 cayenne
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.

Serves 4

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.

 

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Sara, from Institute of HeartMath

Sara Childre is President and CEO of the non-profit Institute of HeartMath. Since 1991, Sara has helped oversee and develop HeartMath trainings, educational products and scientific programs. She was appointed vice president and CFO of the institute in 1992, then president and CEO in 1998.

138 comments

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6:38PM PDT on May 7, 2014

noted

2:45PM PDT on May 7, 2014

Sounds good,thanks for sharing

12:37PM PST on Feb 22, 2014

Yum.

6:13PM PST on Feb 9, 2014

I made this for some friends and it was a hit. I even had to pass on the link to the recipe.
I doubled the recipe to make enough for everyone but I suggest if you do this add a little more than twice the lemon juice and spices as it seemed to need it. A great recipe though and I will definitely be making it again.

5:24PM PST on Jan 30, 2014

Have been looking for more recipes with quinoa;
this sounds delicious!!
Thanks!

5:33AM PST on Jan 25, 2014

Looks yummy

2:17AM PST on Jan 22, 2014

Thanks

11:40AM PST on Jan 21, 2014

Great!

1:59AM PST on Jan 20, 2014

Thank you :)

10:17PM PST on Jan 19, 2014

I made a double batch of this on the weekend to share with friends. It doesn't say to serve cold or warm but we had it cold for lunch as it was a hot day. It was very nice but I thought a little light on flavour. It might just be me with my over stimulated taste buds but I would add a little more spice, lemon juice and squash than the recipe suggests. Anyway one of the diners disagreed so it's all subjective. I'll definitely make it again though. It was a lovely healthy light lunch and we followed it with a raw cake Yum.

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