This quinoa kidney bean bowl is a hearty, flavorful one-pot meal. It makes an excellent weeknight meal or a filling side dish!

 

I’ve always loved eating rice and beans such as my Vegan Red Beans And Rice, Jamaican Rice And Pigeon Peas, and Jamaican Rice And Peas.

These days, I choose to substitute some of those carbohydrates for more protein. This variation does this by substituting quinoa for traditional rice. It has all the flavor of the original, plus more protein than you’d normally get from plants.

That is a victory in my book.

Quinoa is an excellent source of protein for vegan and vegetarian recipes. Additionally, it is gluten-free, making it an excellent option for individuals with gluten intolerance. And when combined with kidney beans and black chickpeas, a complete protein is obtained!

This easy quinoa kidney bean bowl gets tossed with tomato paste and various spices. Its southwest flavor provides a unique contrast that will keep you coming back for more.

Both quinoa and beans are rich in fiber and protein, making this bowl filling and hearty. It can be paired with your preferred main meal or eaten on its own as the main course! Regardless of how you choose to enjoy it, this simple recipe is a fantastic choice for a quick and filling vegan or vegetarian supper!

This quinoa kidney beans bowl recipe is:

  • A quick and easy one-pot meal!
  • Prepared in about twenty minutes.
  • Full of nutritious goodness.
  • Vegetarian and vegan-friendly.
  • It is quite economical and packs a tasty punch.
  • This salad is great for meal prepping and tastes even better the next day.
  • It tastes great warm, at room temperature, or even cold.
  • This dish is loaded with protein and fiber from natural sources, making it extremely filling.
  • It is safe to keep out for a few hours because it does not contain any dairy products; therefore, it is an excellent choice to bring to a potluck.
  • It’s easy to double or triple the recipe.

As always, I suggest you read the complete article for useful information. However, you can find the detailed recipe with exact ingredients and step-by-step instructions below.

Quinoa and kidney bean bowl close up

Is Quinoa Kidney Bean Bowl Healthy?

This quinoa kidney bean bowl is made with all healthy ingredients. The most important are quinoa and kidney beans which both are very nutritious.

Kidney Beans

Kidney beans are a popular food crop that is high in plant-based protein. They are high in fiber and carbohydrates, in addition to protein. Phytonutrients are also found in red beans.

Here are some essential kidney bean health benefits that everyone should be aware of:

  • Kidney beans are an excellent source of protein and fiber from plants. Fibers can help us maintain a healthy colon and regulate our blood sugar levels.
  • They are also high in vitamins and minerals like vitamin K1, iron, folate, molybdenum, copper, manganese, and potassium. Each of those vitamins and minerals is necessary for our bodies in their unique way.
  • Good for heart health, as a source of protein, kidney beans are among the healthiest varieties of beans, with slightly fewer calories.
  • Because of their high fiber content, red beans can help us control our blood sugar levels.
  • High-fiber and protein-containing kidney beans may promote weight loss by slowing the digestion of carbohydrates.
  • Colon cancer is one of the most common forms of cancer worldwide. Kidney bean-resistant starch has been shown to reduce colon cancer risk.

Quinoa

Quinoa, a naturally gluten-free grain rich in vitamins, minerals, fiber, and protein is often regarded as one of the world’s healthiest foods. Quinoa has been consumed by humans for hundreds of years, and its popularity has skyrocketed in recent years as a ‘superfood.’

  • Quinoa contains a high concentration of anti-inflammatory phytonutrients, making it potentially beneficial to human health in disease prevention and treatment.
  • It is a complete protein because it contains all nine essential amino acids.
  • Quinoa is rich in iron, iron is needed to produce red blood cells, and iron carries oxygen from one cell to another.
  • The fiber in quinoa makes you feel full for longer and it helps with weight loss. Fiber is also necessary for proper bowel function, high blood pressure, and preventing bowel cancer, heart disease, diabetes, and high cholesterol.

Ingredients for quinoa kidney bean bowl

Recipe’s Required Ingredients

  • Quinoa: White quinoa is my preferred choice since it cooks more quickly and has a light, fluffier texture. You may use quinoa of another hue or tricolor quinoa if you so like. You may also use rice or orzo in place of the quinoa; just pay attention to how much liquid you need to alter.
  • Kidney beans: In this recipe, I adore adding red kidney beans. If you don’t have kidney beans on hand, you can use pinto beans, black beans, or a variety of beans instead.
  • Black chickpeas (optional): They are also known as Kala Chana in Hindi. Both canned and cooked varieties are available. Drain and rinse canned beans before using. Dried chickpeas can also be cooked in an instant pot. You can also use regular chickpeas if you don’t have these.
  • Tomato paste: For adding a nice flavor and color to this bowl.
  • Red onions: may use yellow onion instead.
  • Salt: I use sea salt but any natural salt is great.
  • Turmeric: gives a hearty flavor and that distinctive yellow color.
  • Cayenne pepper: Despite the fact that this dish doesn’t have a lot of spice, you can still skip it for a very light version.
  • Coriander powder: Coriander powder brings out the perfect aroma!
  • Cilantro: gives the dish a burst of green color and a flavor that is vibrant and fresh.
  • Lemon juice: Lime juice is flavorful, full of antioxidants, and high in vitamin C. Instead of using bottled citrus juice, which is primarily made of artificial flavorings and citric acid, use the fresh juice from a lime.
  • Oil: Any type of oil you can use for this.

How To Make Quinoa Kidney Bean Bowl?

  1. Wash and soak quinoa.
  2. In a pan heat some oil.
  3. Add in kidney beans and black chickpeas.
  4. Fry with all the dry spices and set aside.
  5. In the same pan, add in tomato paste along with water.
  6. Add in soaked quinoa and cook until almost done.
  7. Add in fried beans, cilantro, and sliced red onions, and cover for a few minutes.
  8. Mix and serve with more fresh cilantro, red onions, and lemon!

Serving Suggestions

Quinoa kidney bean bowl on white plate on checkered black and white background

Can I Store Leftovers/Make Ahead?

If you store the leftovers from this dish in an airtight container, they keep well in the fridge for 3 to 5 days! It is therefore ideal for meal preparation. Additionally, you may double the recipe, prepare it for supper, and then preserve the leftovers to make burritos or pack for lunches the following week.

Expert Tips

  • Feel free to use different grains in place of quinoa, such as farro, amaranth, brown rice, etc. A grain bowl made with these ingredients can also be made by combining them.
  • Add red or white quinoa for a varied color scheme.
  • Use a combo of pinto, kidney, or other beans. In this dish, crumbled tofu, paneer, or other plant-based proteins work fantastically.
  • To make the beans healthier, add vegetables like zucchini, eggplant, bell peppers, and mushrooms.
  • To prepare a quinoa veggie bowl, you may simply exclude the beans and use only vegetables.
  • This quinoa bean bowl can be prepared ahead of time. For up to 4 days in the refrigerator and up to a month in the freezer, they can be kept in an airtight container.
  • Switch up the flavors and make Middle Eastern bowls or Mexican quinoa bowls.

Others Quinoa Recipes

Frequently Asked Questions

Is Quinoa A Grain Or A Vegetable?

Quinoa is categorized as a seed in the strictest sense, but because of the way it’s used in cooking, it’s more frequently called a grain.

What Does  Taste Like?

Quinoa has a firm, chewy texture, and a mildly nutty flavor. It is related to other grains such as rice and barley.

How Do You Cook Quinoa?

Similarly to rice, quinoa is prepared by cooking it in water until all of the water is absorbed, and the quinoa is fully cooked. To ensure you are following the proper preparation requirements, check the directions on the product you buy.

Are Red Beans With Quinoa Suitable For Vegans?

Yes! Red beans with quinoa are vegan-friendly! In fact, it’s a terrific vegan recipe to keep on hand at all times. This is because ensuring that you are receiving enough protein is especially crucial if you are following a vegan diet. Red kidney beans and quinoa both contribute a significant amount of protein to a vegan diet.

Give this a shot. It’s incredibly delicious and super easy. And as always, I would love to hear from you. So if you like and enjoy this recipe, please leave a comment to let me know your feedback.

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Quinoa kidney bean bowl

This quinoa kidney bean bowl is a hearty, flavorful one-pot meal. It makes an excellent weeknight meal or a filling side dish!
5 from 1 vote
Print Pin Rate
Course: Entrée, Lunch, Main Course
Cuisine: American
Keyword: Quinoa kidney bean bowl
Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4 servings
Calories: 242kcal

Ingredients

  • 1 cup quinoa washed and soaked
  • 1 tablespoon avocado oil
  • 1 15-ounce can of kidney beans
  • ½ cup chickpeas optional
  • ½ teaspoon turmeric
  • ½ teaspoon cayenne pepper
  • ½ teaspoon coriander powder
  • 2 tablespoons tomato paste
  • 1 cup water
  • 1 medium red onion sliced
  • ½ teaspoon salt
  • 2 tablespoons cilantro chopped
  • 1 tablespoon lemon juice

Instructions

  • Wash and soak quinoa.
  • In a pan heat some oil.
  • Add in kidney beans and chickpeas.
  • Fry with all the dry spices, and set aside.
  • In the same pan, stir in tomato paste along with water.
  • Add in soaked quinoa and cook until almost done about 15-20 minutes.
  • Add in beans, cilantro, and sliced red onions, and cover for a few minutes.
  • Mix and serve with more fresh cilantro, red onions, and lemon!

Nutrition

Calories: 242kcal | Carbohydrates: 38g | Protein: 9g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 362mg | Potassium: 442mg | Fiber: 6g | Sugar: 3g | Vitamin A: 252IU | Vitamin C: 6mg | Calcium: 45mg | Iron: 3mg