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Zana · May 12, 2012

Black Bean and Butternut Quinoa

Sara, from Institute of HeartMath
January 8, 2012
2:00 pm

This dish is as colorful as it is delicious. The subtle sweetness of the squash is a perfect complement to the black beans and quinoa. Not only is it moist and flavorful, but quinoa provides all eight essential amino acids.
1 cup quinoa, rinsed 1 cup fresh butternut squash, peeled and cubed 1 cup diced onion 3/4 cup black beans, canned or cooked, rinsed 2 cups water 1 teaspoon fresh lemon juice 1 tablespoon parsley, minced 1/4 t. cumin ½ t. turmeric ½ t. salt ½ t. palm sugar* Dash cayenne Dash black pepper 3 tablespoon olive oil
Toss the cubed and peeled squash in 1 tablespoon olive oil along with 1/2 teaspoon salt, ½ teaspoon palm sugar and dash each cayenne and black pepper. Pour into pan and cook in pre-heated oven at 325 degrees for 25 minutes.
In covered pot, heat quinoa with water and bring to a boil. Reduce to simmer and cook until all liquid is evaporated, about 15 minutes. Take off heat and let sit for five minutes. Fluff with a spoon.
Sautee onions in 1 tablespoon olive oil until well caramelized.
Mix quinoa, beans, onions and squash. Add seasonings, parsley and lemon juice and last tablespoons of olive oil and ½ teaspoon salt.
Serves 4
Cooking time: 45 minutes

Tips from the HeartMath kitchen
*Palm sugar is made from the sap of a sugar palm tree (also called date palm). Coconut sugar comes from the buds of coconut tree flowers. They are two different types of sugars, but sometimes you can find a combination of both. Both are natural sweeteners that come from trees and are collected as sap — like North American maple syrup. The sap is then boiled in enormous vats to create either a sugar paste (sold in jars or tins) or rock-like chunks of sugar also known as “jaggery.” (Jaggery can be made from cane sugar as well – it just means the solid, rock-like form of sugar.) I have both palm and coconut sugar in my kitchen. It came in bags and looks like brown sugar.

Read more: http://www.care2.com/greenliving/bla...#ixzz1iz35exfc

May 12, 2012	#12
Zana Tomatovillian™ Join Date: Jan 2007 Location: Southwestern Ontario, Canada Posts: 4,521	Black Bean and Butternut Quinoa Sara, from Institute of HeartMath January 8, 2012 2:00 pm This dish is as colorful as it is delicious. The subtle sweetness of the squash is a perfect complement to the black beans and quinoa. Not only is it moist and flavorful, but quinoa provides all eight essential amino acids. 1 cup quinoa, rinsed 1 cup fresh butternut squash, peeled and cubed 1 cup diced onion 3/4 cup black beans, canned or cooked, rinsed 2 cups water 1 teaspoon fresh lemon juice 1 tablespoon parsley, minced 1/4 t. cumin ½ t. turmeric ½ t. salt ½ t. palm sugar* Dash cayenne Dash black pepper 3 tablespoon olive oil Toss the cubed and peeled squash in 1 tablespoon olive oil along with 1/2 teaspoon salt, ½ teaspoon palm sugar and dash each cayenne and black pepper. Pour into pan and cook in pre-heated oven at 325 degrees for 25 minutes. In covered pot, heat quinoa with water and bring to a boil. Reduce to simmer and cook until all liquid is evaporated, about 15 minutes. Take off heat and let sit for five minutes. Fluff with a spoon. Sautee onions in 1 tablespoon olive oil until well caramelized. Mix quinoa, beans, onions and squash. Add seasonings, parsley and lemon juice and last tablespoons of olive oil and ½ teaspoon salt. Serves 4 Cooking time: 45 minutes Tips from the HeartMath kitchen *Palm sugar is made from the sap of a sugar palm tree (also called date palm). Coconut sugar comes from the buds of coconut tree flowers. They are two different types of sugars, but sometimes you can find a combination of both. Both are natural sweeteners that come from trees and are collected as sap — like North American maple syrup. The sap is then boiled in enormous vats to create either a sugar paste (sold in jars or tins) or rock-like chunks of sugar also known as “jaggery.” (Jaggery can be made from cane sugar as well – it just means the solid, rock-like form of sugar.) I have both palm and coconut sugar in my kitchen. It came in bags and looks like brown sugar. Read more: http://www.care2.com/greenliving/bla...#ixzz1iz35exfc