Skillet Quinoa with Black Beans, Cilantro and Feta

Skillet Quinoa with Back Beans, Cilantro and FetaThis quick and easy dish is a made-to-order meal for everyday athletes. Quinoa, a gluten-free whole grain, and black beans supply athletes with carbohydrates, fiber, protein and other nutrients that help produce energy, restore cells and replenish nutrient stores. Canola oil keeps saturated fat to a minimum and lets the fresh ingredients shine.

For a fully vegetarian version, replace feta with vegan cheese or tofu. Leftovers? Add quartered grape tomatoes, a squeeze of fresh lemon juice and a bit more cilantro for an easy meatless entrée.

  • 1 Tbsp (15 mL) canola oil
  • 1 cup (250 mL) diced onions
  • 2 cups (500 mL) diced red bell pepper
  • 1 1/2 cups (375 mL) water
  • 3/4 cup (175 mL) uncooked quinoa
  • 1 can (15 oz/426 mL) reduced sodium black beans, rinsed and drained
  • 1/4 cup (60 mL) chopped walnuts
  • 2 tsp (10 mL) chili powder
  • 1/3 cup (75 mL) crumbled reduced fat feta cheese
  • 1/4 cup (60 mL) chopped fresh cilantro
  • 1 medium garlic clove, minced
  • 1/2 tsp (2 mL)  salt

In large, non-stick skillet, heat canola oil over medium-high heat. Add onion and pepper. Sauté 5 minutes or until onions begin to brown on edges, stirring occasionally. Add water and quinoa. Bring to boil over medium-high heat, reduce heat, cover and cook on medium-low for 12 minutes or until water is absorbed.

Remove from heat, stir in beans, walnuts, chili powder, feta, cilantro, garlic and salt. Cover and let stand 2 minutes to heat through and absorb flavors.

Yield: 6 servings. Serving Size: 1 cup (250 mL).

Per Serving  

Calories 230
Total Fat 8 g
Saturated Fat 1.5 g
Cholesterol 0 mg
Sodium 360 mg
Carbohydrates 31 g
Fibre 7 g
Protein 10 g

Recipe Courtesy of Canola Info

Print Friendly, PDF & Email

Related Recipes

“Long Lake Monster” Venison Stew

Wild Canadian venison is such a treat and luckily, I know hunters. Perfect for a January storm warning. Stay in. Hunker down. Open a good red wine. Read a book by the fire. This slow cooking recipe takes five or more hours so it’s built for a Canadian Winter storm. Perfect to keep the kitchen […]

Food Day Canada placeholder image

Barbecued Pork Chops with Basil, Mustard & Fresh Peaches

A beautiful late summer barbecue dish! 1/4 cup (60 mL) chopped fresh basil or mint 1/4 cup (60 mL) red pepper jelly, melted 2 tbsp (30 mL) cider vinegar 1 tbsp (15 mL) grainy mustard 3 cloves garlic, minced 1/4 tsp (1 mL) salt Pinch pepper 2 firm ripe peaches (unpeeled), sliced 4 pork loin […]

Food Day Canada placeholder image

Toasted Barley and Mustard Risotto with Pale Ale and Bacon Nuggets

Few ingredients say “Canada” like mustard, barley, maple syrup and smoky, thick sliced bacon. It’s the sort of dish that can be kept warm for service but be careful, it’s awfully easy to snack on.  In the springtime, we like to add a few spears of steamed  & chopped asparagus at the end just before […]

Food Day Canada placeholder image

Chipotle and Apple Turkey Burgers with Mustard Herb Aioli

Mixing a bit of heat from the chipotle, a bit of sweet thanks to the apple and a bit of zip from the three kinds of mustard, these are moist and favourful burgers the whole family is sure to love. The herb aioli is absolutely fantastic when served with grilled chicken or fish, or as […]