A Guide to Feeding our Future

Quinoa and Black Beans

By: Deborah Carson, RHN – Moncton, NB

A high-protein vegetarian dish. Serve with a side salad for an easy and complete meal!


  • 1 tsp olive oil
  • 1 onion, chopped
  • 3 cloves garlic, peeled and chopped
  • 3/4 cup uncooked quinoa, rinsed well
  • 1 1/2 cups vegetable broth
  • 1 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • salt and pepper to taste
  • 1 cup shredded carrots
  • 2  cans (15 oz) black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro


  1. Heat oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
  2. Mix quinoa into the saucepan and cover with vegetable broth. Add cumin, cayenne pepper, salt and pepper.
  3. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
  4. Stir shredded carrots into the saucepan, and continue to simmer about 5 minutes until heated through.
  5. Mix in black beans and cilantro.
  6. Great served wam or chilled.

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