Ingredients with Measurements:
- 1 cup quinoa
- 2 cups water
- 1 can dolichos beans, drained and rinsed
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 small red onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- 1 avocado, sliced
- Fresh cilantro for garnish
Special equipment needed:
- Large saucepan with lid
- Large skillet
Step-by-step instructions:
1. Rinse quinoa in a fine mesh strainer and place in a large saucepan with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until the water is absorbed and the quinoa is tender.
2. While the quinoa is cooking, heat olive oil in a large skillet over medium-high heat. Add diced red and yellow bell peppers, red onion, and minced garlic. Sauté for 5-7 minutes or until the vegetables are tender.
3. Add drained and rinsed dolichos beans to the skillet with the vegetables. Season with ground cumin, chili powder, salt, and pepper. Cook for an additional 2-3 minutes or until the beans are heated through.
4. To assemble the bowl, divide cooked quinoa among four bowls. Top with dolichos bean and vegetable mixture. Add sliced avocado on top and garnish with fresh cilantro.
Time:
Preparation time: 10 minutes
Cooking time: 25-30 minutes
Temperature:
Not applicable
Serving size:
4 servings
Nutritional information:
Calories: 350
Fat: 14g
Carbohydrates: 47g
Protein: 12g
Fiber: 12g
Substitutions for ingredients:
- Quinoa can be substituted with brown rice or couscous.
- Dolichos beans can be substituted with black beans or kidney beans.
- Red and yellow bell peppers can be substituted with green bell peppers or poblano peppers.
- Avocado can be substituted with sliced tomatoes or roasted sweet potato.
Variations:
- Add grilled chicken or shrimp for additional protein.
- Top with a dollop of Greek yogurt or sour cream for added creaminess.
- Add a squeeze of lime juice for a tangy flavor.
Tips and tricks:
- Rinse quinoa thoroughly to remove any bitterness.
- Use a vegetable peeler to easily remove the skin from the garlic cloves.
- Make a double batch of the dolichos bean and vegetable mixture to use as a filling for tacos or burritos.
Storage instructions:
Store leftover dolichos bean and quinoa bowl in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve in a large bowl or on a plate.
Garnishes:
Fresh cilantro
Pairings:
- Serve with a side of roasted vegetables or a green salad.
- Pair with a glass of white wine or a light beer.
Suggested side dishes:
- Roasted sweet potatoes
- Grilled zucchini
- Steamed broccoli
Troubleshooting advice:
- If the quinoa is too dry, add a splash of water or vegetable broth to moisten it.
Food safety advice:
- Make sure to rinse all vegetables thoroughly before cooking.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food history:
Dolichos beans, also known as yardlong beans or asparagus beans, are a type of legume that originated in Southeast Asia. They are commonly used in Asian and African cuisine.
Flavor profiles:
This dish has a savory and slightly spicy flavor from the cumin and chili powder. The dolichos beans add a nutty and slightly sweet flavor, while the avocado adds a creamy and buttery texture.
Serving suggestions:
Serve as a vegetarian main dish or as a side dish with grilled chicken or fish.
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