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3 sisters black bean & quinoasupper- heart healthy

(2 ratings)
kathiecc avatar
Recipe by
Kathie Carr
@kathiecc
North Liberty, IN

The Iroquois Indians cultivated and used the 3 Sisters (corn, squash, and beans) as a main stay of their diet. They are featured in this healthy, spicy, vegearian dish. This is also another Heart Healthy recipe using quinoa. Its a tasty vegetarian supper dish that will satisfy even the most committed carnivore. :) Recipe adapted from a newspaper story on quinoa.

(2 ratings)
yield 8 serving(s)
prep time 15 Min
cook time 25 Min

Ingredients For 3 sisters black bean & quinoasupper- heart healthy

  • 1 tsp
    olive oil
  • 1 md
    onion, chopped
  • 3 clove
    garlic, minced
  • 3/4 c
    quinoa, uncooked
  • 1 1/2 c
    vegetable broth
  • 1 tsp
    ground cumin
  • 1/4 tsp
    cayenne pepper
  • sea salt and freshly ground black pepper to taste
  • 1 c
    frozen corn
  • 1 sm
    zucchini, sliced into thin coins
  • 2 can
    (15 ounces each) black beans, drained and rinsed
  • 1/2 c
    chopped fresh cilantro

How To Make 3 sisters black bean & quinoasupper- heart healthy

  • 1
    Heat olive oil in a Dutch oven. Saute onion and garlic until onion is tender. Stir in quinoa, broth, and seasonings. Bring mixture to a boil, reduce heat to simmer and cover dish. Simmer for about 20 minutes. Add corn, zucchini, and beans and cook for about 10 minutes more. Stir in cilantro and serve hot.
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Categories & Tags for 3 Sisters Black Bean & QuinoaSupper- Heart Healthy:

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