5.0 from 6 votes
Quinoa Power Bowl Base
A high-protein vegetarian power bowl ‘base’ for quick weeknight dinners. Simple and versatile.
Prep Time
10 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 6 cups
Calories: 282 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 ears corn on the cob or 1 c. corn kernels
- 1 red bell pepper finely diced
- 3 cups cooked quinoa cooled
- 1 can black beans rinsed and drained
- 1 tablespoon fresh lime juice
- 2 Tablespoons red wine vinegar
- 1 teaspoon ground cumin
- 1 clove garlic minced
- 1/2 teaspoon chili powder
- 1/4 cup extra virgin olive oil
- 1/2 teaspoon salt and pepper or to taste
- 2 Tablespoons chopped fresh herbs such as parsley, basil, oregano, dill or chives
Instructions
- Cut the corn off the cob and place in a steamer or pan with tight fitting lid. Add a splash of water and steam on medium high heat for about 6 minutes. If your corn is very fresh and tender it may cook in under 5 minutes. Taste it!
- If you are freezing this base, you will need to partially cook the red pepper to maintain the best texture. Add the pepper dice to the corn in the last few minutes of cooking and steam along with the corn. You can also sauté both vegetables in a bit of oil. Whichever is easier.
- Transfer the vegetables to a large bowl and cool. Add the cooked quinoa and drained black beans. Stir to combine your power bowl base ingredients.
- In a small bowl, whisk together the lime juice, vinegar, cumin, garlic, chili powder and olive oil. Add 1/2 teaspoon each of salt and pepper.
- Pour the vinaigrette over the quinoa mixture and stir well to combine. At this point the base can be refrigerated for several days. Before serving, stir in chopped fresh herbs. Taste and adjust seasoning if desired, then build your power bowl!
Cup of Yum
Notes
- Additional flavourings could be chopped preserved lemon or fermented vegetables.
Nutrition Information
Calories
282kcal
(14%)
Carbohydrates
37g
(12%)
Protein
9g
(18%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Trans Fat
1g
Sodium
211mg
(9%)
Potassium
453mg
(13%)
Fiber
7g
(28%)
Sugar
4g
(8%)
Vitamin A
851IU
(17%)
Vitamin C
30mg
(33%)
Calcium
36mg
(4%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6cups
Amount Per Serving
Calories 282
% Daily Value*
| Calories | 282kcal | 14% |
| Carbohydrates | 37g | 12% |
| Protein | 9g | 18% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 1g | 50% |
| Sodium | 211mg | 9% |
| Potassium | 453mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 851IU | 17% |
| Vitamin C | 30mg | 33% |
| Calcium | 36mg | 4% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.