No. 1 : Quick Recipe
Slow Cooker Black Bean and Quinoa Stew
- 1 ½ Cups Quinoa
1 TB Olive Oil
3 Cups Veg Stock
½ tsp Sea Salt
1 TB Turmeric
3 Cans (15 oz) Seasoned Black Beans (this is about the only recipe I EVER use the sauce in a can of beans. I’m keeping it for the flavor in this stew.) - ½ tsp Cayenne
2 Garlic Cloves, grated
2 TB Cilantro, chopped plus more for garnish
2 TB Lime Juice
½ Cup Nonfat Greek Yogurt - ½ Cup Sharp Cheddar Cheese, grated
Jalapeños, fresh or pickled for garnish
Step One
Place quinoa into a 6-quart slow cooker. Add oil, stock, salt and turmeric.
Step Two
Cover and cook on low for 4-5 hours or on high for 2-3 hours. Quinoa is done when liquid is almost absorbed.
Step Three
Add beans with sauce and close lid. Cook on high about 20 minutes or until beans are warm. Stir in cayenne, garlic, cilantro and lime juice. Serve topped with yogurt, cilantro, cheese and jalapeños. I served it up on Yellow Brown Rice in the picture – http://tasteandsavor.com/2013/09/09/meatless-monday-spanish-yellow-rice/ Tortilla Chips are great accompaniment as well!
No. 2 : Kitchen Scoop
Nonfat Greek yogurt is a super substitute for sour cream. I use it in everything I used to slather with sour cream, even a baked potato. More protein and less fat, still satisfying. That’s what I call a great swap out!
No. 3 : Get Creative
Individual ramekins are a good kitchen purchase; they are inexpensive and versatile for not only this recipe but also dozens of other kitchen uses.
No. 4 : Cheers
Pichot Vouvray
Loire Valley France
About $18
Vouvray is a luscious white wine of the Loire Valley in France, from the Touraine district, that sits just east of the city of Tours. Chenin Blanc is the white wine grape that is made into Vouvray – its lightly just sweet, very fruit forward and soft. That’s why it sings with the black beans, garlic and pepper; its honeyed taste is a super foil for the spice.