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Lemony White Bean & Quinoa Bowl

By Lucy Rose Clinic

October 19, 2021

Here’s a light and fresh protein-rich vegan bowl that I know you will love!

Plus I’ve added some tips on preparing legumes properly below as well.

Bon appetite!

Serves = 3

INGREDIENTS

  • 170 g Quinoa dry
  • 720 g Cannellini Beans cooked or if using a tin, rinsed and washed
  • 3/4 red capsicum
  • 1 red onion finely chopped
  • 1 lemon juice of
  • 1 garlic clove minced
  • 2 tblsp parsley finely chopped
  • 1 tsp Himalayan salt
  • 3/4 cucumber sliced
  • 2 cups cherry tomatoes quartered

INSTRUCTIONS

  • Cook the quinoa according to package directions. Allow the cooked quinoa to cool slightly.
  • Meanwhile, add the beans, red pepper and onion to a mixing bowl. Stir to combine.
  • In a jar or small bowl combine the lemon juice, garlic, parsley, and salt. Pour the dressing over the bean mixture and stir to combine. Season with additional salt or lemon juice if needed.
  • To serve, divide the quinoa and bean mixture between bowls along with the cucumber and tomatoes. Enjoy!

How to prepare dried legumes:

  1. Overnight soaking – put the legumes in a pot, cover them with water by two inches and let them soak for eight hours or overnight.
  2. Drain and rinse the soaked legumes.
  3. Cook the legumes.

Stove-top process about 45 minutes – put legumes in a pot and cover them with at least 2 inches of water. Bring to a boil and remove any foam that surfaces. Reduce heat to a simmer and cook until tender. Add 2 teaspoons of Himalayan salt at the end.

Slow cooker – put legumes in a slow cooker and cover them with at least 2 inches of water.  Set the slow cooker to the low setting and cook until the legumes are tender. Note: when cooking kidney beans, you need to boil them on the stove for 15 minutes first before adding them to the slow cooker. Kidney beans contain toxins on the outer skin when raw or undercooked.

Pressure cooker – put legumes in a pressure cooker and cover them with at least 2 inches of water. Add any herbs and spices you like and a tablespoon of oil to help keep the foam from clogging the vent. Cook at high pressure anywhere from 5 to 10 minutes for small legumes to up to 35 to 40 minutes for larger beans.

  • 1 cup dried cannellini yields 2.5 cups cooked beans.

NUTRITION per serve

Calories: 1343kcal  Carbohydrates: 264g  Protein: 73g  Fat: 12g  Saturated Fat: 1g  Polyunsaturated Fat: 6g  Monounsaturated Fat: 3g  Sodium: 3946mg  Potassium: 2587mg  Fiber: 58g  Sugar: 22g  Vitamin A: 6954IU  Vitamin C: 295mg  Calcium: 683mg  Iron: 29mg

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