Caribbean Quinoa and Bean Bowl

We know that quinoa is not typical of the beautiful Caribbean cuisine recognised by many – but we couldn’t resist this opportunity to give this recipe a try! It’s versatile, vegan and can be adapted to meet many palates. Let us know if it’s a hit or a miss for you!

As an alternative to the traditional rice and peas; quinoa is packed with nutrients such as magnesium and zinc, as well as it being a great source of fibre and protein! This healthy twist on a classic means that you are not missing out on the much-loved staple of rice and peas.

Ingredients

  • 2 tbsp oil

  • 2 garlic cloves

  • 2 bay leaves

  • Dried thyme to season

  • 360g quinoa

  • 240ml reduced-fat coconut milk

  • 360ml vegetable stock (try using half water and half stock for less salt intake)

  • 425g tinned kidney beans, rinsed and drained (use dried and boiled beans if you prefer)

  • 1 whole scotch bonnet pepper (do not burst unless you like the heat of the pepper!)

  • 1 tsp paprika

Method:

  1. Wash the quinoa and drain it and leave aside.

  2. Add oil to a saucepan, add onions, garlic, paprika, thyme, bay leaves and scotch bonnet pepper and fry for a few minutes.

  3. Stir the drained quinoa into the pan, allow to cook additional 2 minutes – stirring continuously.

  4. Add the coconut milk and stock – stir and bring to a boil and cook for 15 minutes.

  5. Add the kidney beans and stir, reduce the heat and allow to simmer until the quinoa is cooked. This should take around 10 – 15 minutes.

  6. Remove scotch bonnet and bay leaves – add a pinch of salt to taste, stir for 2-3 minutes, and remove from heat.

Now you have the delicious base, it is your turn to get creative! As this is a staple, lots of different ingredients can be added to this dish to ensure you have a healthy and fulfilling meal which will leave you satisfied.

Feel free to get creative with your quinoa and beans bowl - add cashew nuts or chickpeas, or some sliced avocado for additional texture. How about some pan-fried okra, sweetcorn and grated carrots? For meat or fish eaters, try topping your bowl with either grilled fish or jerk chicken alongside some delicious vegetables.

Below is an example of what this staple can be topped with, for countless healthy options!

Photo credit and meal idea from Immaculate Bites https://www.africanbites.com/caribbean-quinoa-beans-bowl/