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Meal prep idea: Quinoa with veggies and black beans

Meal prep idea: Quinoa with veggies and black beans

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I've heard a lot about black beans! One day, as I was doing my grocery shopping, I decided to buy a can and give them a try. Paired with vegetables and the nutty flavour of quinoa, what I came up with was tasty and super simple to make. Think of this recipe as a 'pantry' meal: something that you can easily whip up in a flash with simple, uncomplicated ingredients from your pantry. Feel free to substitute some of the veggies in the recipe with whatever you have on hand if that suits you better! Quinoa with veggies and black beans can be made in bulk by doubling the recipe; it's an easy way to meal prep.

What you need:

  • A handful of baby spinach
  • 3-4 tablespoons of tomato sauce
  • 1 zucchini
  • 1 red or green pepper
  • 1 carrot
  • 1 can of black beans
  • 1 cup of quinoa
  • 1 onion
  • ½  garlic bulb
  • Olive oil
  • Some salt and pepper

How you do it:

  1.  In a saucepan put 3 cups of water (for a cup full of quinoa) and a little bit of salt and let is boil then add the quinoa (make sure the quinoa is rinsed well), cover it and let it cook until the quinoa absorb all the water
  2. Mince the garlic and the onion, cut the zucchini into squares and, the pepper and the carrot into strips
  3. In a pan put some olive oil and add the minced onion and garlic and let it cook for about 5 minutes
  4. Add the pepper, the carrot and the zucchini along with a glass or two of water and let it cook for about 15-20 min then add the black beans and let them cook until nice and soft – you can add more water if you like but you should have some water left in the pan at the end
  5. When it is almost done add the baby spinach, the quinoa and the tomato sauce and stir then let it cook for another 3-4 minutes

Post by Anna M (eatforyourpeace) . Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna's Quinoa with Veggies and Black Beans in the comments below!

Cheap and Tasty Vegan Pho Soup

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This post is part of Zoë’s September Recipe Round-Up. Check out her PumpUp recipes here, follow her blog, and follow her on PumpUp @zoedesborough. 

For this recipe, you will need

  • Thumb of ginger, grated or minced
  • 3 cloves of garlic, preferably minced
  • 3 green onions (spring onions), finely chopped
  • Mushrooms (the more the merrier!), roughly chopped (Mix it up! Cremini, Portobello, Enoki, King, Oyster, etc.)
  • Vegetable oil
  • 5 cups of low sodium gluten-free veggie/chicken broth
  • 2 cups of water
  • Vermicelli rice noodles, follow instructions on packaging
  • Bok Choy (I use spinach because my grocery store rarely carries Bok Choy) leafy parts, shredded

To garnish

  • Bean sprouts (known to carry E.coli and other gross things, wash them carefully, and since I’m super paranoid, I steam mine in the microwave for 2 minutes before serving them)
  • Coriander
  • Lime wedges
  • Sriracha
  • Gluten Free Soya Sauce

Chop/grate and prep all your ingredients first, it will make your life much easier. Add a glug of vegetable oil to a large pot on medium heat and add your ginger, garlic, onions, and mushrooms and sauté for a few minutes.

Chop/grate and prep all your ingredients first, it will make your life much easier. Add a glug of vegetable oil to a large pot on medium heat and add your ginger, garlic, onions, and mushrooms and sauté for a few minutes.

Once things have sautéed, water evaporated and mushrooms browned, add your broth and water and bring to a boil. Once boiling, add vermicelli noodles…depending on the brand, they take between 2 to 5 minutes to cook. Add your green stuff (Bok Choy or spinach) about 1 minute after you added your noodles

To serve

If you have pho bowls, great! If not, you’ll want a deep bowl and serve with the garnishes on the side so everyone can customise their own soup to their own taste!

This is a vegan (unless you use chicken broth) soup, you can totally add pre-cooked chicken, pork, beef, and tofu.

My mom likes adding carrots and other things in hers, but I stick to this recipe… It’s a great substitute to Chicken Noodle Soup.