Hi everyone. Blessings to all of you. I realized today that I skipped Tip of the Day #95 and need to correct that. So, today I am featuring a Vegan dish which is incredible called BLACK BEAN AND QUINOA BOWL. I have a client that I visit on Wednesdays and do batch cooking. She has this so often because it is a perfect protein which means the mixture of the high protein grain quinoa and the legume black beans are combined in one dish. Quinoa is one of the oldest grains on the planet and very high in protein. The flavors are very sophisticated since many of the ingredients are roasted which kicks it up a notch (as Emeril Lagasse would say). It's a great dish for dinner along with salsa, guacamole and chips. SALUD!!
BLACK BEAN AND QUINOA BOWL
1 Sweet Onion, chopped well 3 cloves Garlic, minced 2 ears Corn, shucked into individual grains 1 cup Grape Tomatoes, halved 2 Avocados 2 - 15 ounce cans Black Beans, rinsed 1 cup Tri Colored Quinoa 1/4 cup Cabernet Red Wine 1 cup Vegetable Broth 2 Tablespoons Extra Virgin Olive Oil 3 Tablespoons Toasted Sesame Oil 1 Tablespoon whole Cumin Seed, roasted 1/2 cup chopped Cilantro 3 Tablespoons Braggs Liquid Amino 2 Tablespoons Red Wine Vinegar
1) Preheat the oven to 400 degrees. Line a baking sheet pan with parchment paper by spraying the pan itself with Olive Oil and laying the paper on top of that. The result is the paper will not move. 2) In a large bowl mix the halved tomatoes and corn kernels with 2 Tablespoons Extra Virgin Olive Oil. Pour the contents onto the sheet pan, spreading the contents evenly in one layer. Bake for 15-20 minutes. Remove and set aside. 3) Meanwhile, cook one cup of Tri Colored Quinoa, which will yield 2 cups cooked, for 20 minutes per package instructions. 34) Pour the Whole Cumin Seed in a dry skillet over high heat. Move the seeds around frequently until you hear the seeds start to pop. The smell is so fragrant. Remove from the heat and pour into a bowl so the seeds stop cooking. 5) In a large skillet over medium high heat, pour 3 Tablespoons Toasted Sesame Oil. Add the chopped onions and reduce the heat to medium low. Cook until the Onions start to brown. Add the minced Garlic and stir for one minute. 6) Add the drained Black Beans, toasted Cumin Seeds, Red Wine, Braggs Liquid Amino, Vegetable Broth, the Roasted Grape Tomatoes and Roasted Corn Kernels. Stir well and cook for 5 minutes. 7) Serve in a bowl by adding a layer of Quinoa first. Then top the Quinoa with the Black Bean mixture. Add a splash of Red Wine Vinegar and sprinkle Cilantro on top with slices of ripe Avocado on the sides of the bowl. Serve with Salsa, and Tortilla Chips.