Sauteed Black Beans & Quinoa Recipe

Looking for a hearty, healthy, and protein-packed meal that’s quick to make and full of flavor? This sauteed black beans & quinoa recipe checks all the boxes. It’s a perfect go-to for busy weeknights, meal prep, or when you need a satisfying plant-based dish that doesn’t compromise on taste.

Why You’ll Love This Recipe

• High in plant-based protein from both black beans and quinoa
• Quick & easy—ready in under 30 minutes
• One-pan convenience for minimal cleanup
• Naturally vegan and gluten-free
• Customizable with your favorite spices, veggies, or herbs
• Perfect for meal prep—it stores and reheats like a dream

Othet Quinoa & Beans Recipes

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• True Food Kitchen Vegan Teriyaki Quinoa Bowl Recipe

Ingredients 🫘

• Black Beans (cooked or canned): A rich source of fiber and plant-based protein, black beans bring an earthy flavor and hearty texture.
• Quinoa (cooked): This gluten-free seed is a complete protein and adds a fluffy, nutty base to the dish.
• Red Bell Pepper: Adds a touch of sweetness and vibrant color.
• Red Onion: Offers a sharp bite that mellows when sautéed.
• Garlic: Enhances aroma and infuses depth into the dish.
• Cilantro or Parsley: Brightens up the flavors and adds a fresh finish.
• Lime Juice: Brings zesty acidity that balances the richness.
• Olive Oil or Avocado Oil: Used for sautéing, adds healthy fats and enhances flavor.
• Ground Cumin: A warm spice that pairs perfectly with black beans.
• Smoked Paprika: Adds a subtle smokiness to elevate the flavor.
• Salt & Black Pepper: Essential seasonings to tie everything together.

Steps

1. Sauté the Aromatics

• In a skillet over medium heat, add olive oil.
• Sauté chopped red onion and garlic until softened and fragrant.

2. Add Veggies and Spices

• Stir in diced red bell pepper.
• Add cumin, smoked paprika, salt, and black pepper.
• Cook until peppers begin to soften.

3. Add Black Beans

• Rinse and drain canned black beans before adding them to the skillet.
• Stir and cook for a few minutes to allow flavors to meld.

4. Add Cooked Quinoa

• Stir in cooked quinoa and mix well to combine.
• Sauté everything together until heated through.

5. Finish with Freshness

• Squeeze lime juice over the mixture.
• Toss in chopped cilantro or parsley.
• Taste and adjust seasoning if needed.

6. Serve and Enjoy

• Serve warm, topped with avocado slices, vegan cheese, or salsa if desired.

Variations

• Tex-Mex Style: Add corn, jalapeños, and taco seasoning for a bolder flavor.
• Breakfast Bowl: Top with avocado and a tofu scramble.
• Bowl Meal: Serve over greens with a drizzle of tahini or vegan ranch dressing.

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Substitutions

• No quinoa? Use brown rice, farro, or couscous instead.
• No bell peppers? Try zucchini, carrots, or corn.
• No fresh herbs? Dried herbs like oregano or basil can work in a pinch.
• Low oil option: Use water or veggie broth for sautéing to reduce fat.

Top Tip

Use day-old quinoa for the best texture—freshly cooked quinoa can be too soft and clumpy for sautéing.

Hint: Make It Meal Prep-Friendly

Portion into airtight containers and refrigerate for up to 4 days. Add toppings fresh before serving for maximum flavor and texture.

FAQs

Can dogs eat black beans from a can?

Yes, dogs can eat black beans in moderation, but it’s important to rinse canned beans thoroughly to remove excess sodium and additives. Avoid beans seasoned with garlic, onion, or spices harmful to pets.

Can you freeze canned black beans?

Absolutely. Once opened and rinsed, you can freeze canned black beans in an airtight container or freezer bag for up to 3 months. Great for quick meals or recipes like this!

Can I use dried black beans instead of canned?

Yes, soak and cook dried black beans in advance. They work beautifully and may have better texture and lower sodium.

Is this recipe spicy?

No, but you can easily add chili flakes, jalapeños, or hot sauce to turn up the heat.

Can I serve this cold?

Definitely! It makes a great cold grain salad—perfect for picnics and lunchboxes.

How much protein is in this dish?

On average, a serving can offer 15–20 grams of plant protein, depending on your portion and toppings.

Conclusion: Fast, Flavorful, & Fueling

This sauteed black beans & quinoa recipe is a staple for anyone who loves fast, healthy, and flavorful meals. Whether you're looking for a post-workout bowl, a weeknight dinner, or a vegan-friendly lunch prep, this dish is ready to impress.

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