Quinoa, Bulgur, and Beans
Nutrition
Calories: 391 kcalCarbohydrates: 67 gProtein: 24 gFat: 26 gSaturated Fat: 16 gSodium: 176 mgFiber: 24 gSugar: 12 gVitamin A: 22.025 IUCalcium: 79 mgIron: 15 mg
Ingredients
- 1/2 cup quinoa well rinsed and drained
- ½ cup coarse-grained bulgur wheat
- 1/4 tsp salt plus more to taste
- 1 ½ cups boiling water
- 1 tablespoon light sesame oil or peanut oil
- 1 med onion chopped fine
- 4 each Garlic cloves minced
- 1 teaspoon Fresh red hot Chile peppers chopped to taste
- 1 med Red bell pepper finely chopped
- 1 teaspoon ground cumin
- 1 cup cooked corn kernels
- 1 cup cooked black turtle beans
- 1/4 cup toasted pumpkin seeds Mexican Marinata
- 2 each Scallions sliced thin
- 3 to 4 tsp fresh lime juice
- 1 med avocado peeled, pitted, and sliced or diced (optional)
- 1 teaspoon fresh cilantro chopped (optional)
Instructions
- Combine the quinoa and bulgur in a medium saucepan over low heat. Toast the grains lightly, stirring often. Add 1/4 teaspoon salt and the boiling water and bring it just to a boil. Stir once, tightly cover the pan, and reduce the heat as low as possible. Cook for 15 minutes, then remove the pan from the heat, leaving its lid in place. Cool to room temperature.
- Set a wok over medium-high heat. Add the oil and swirl it to coat the inside of the pan. Add the onion and stir-fry for 2 to 3 minutes, until translucent.
- Add the garlic, chile, and bell pepper; continue to stir-fry for several minutes, until the vegetables are tender.
- Add the cumin and stir-fry briefly.
- Add the corn, beans, and grain mixture; toss thoroughly.
- Add the pumpkin seeds, scallions, and 3 teaspoons lime juice; toss again.
- Mix in more lime juice and salt as needed. Serve immediately, garnished with avocado and cilantro if desired.