Budget-Friendly Black Beans & Quinoa for Food Bloggers Against Hunger

In our house, one of the biggest stresses of late is our teething toddler who often refuses to eat what we put in front of her. She suspiciously eyes her sunflower butter sandwich, her carrot sticks, her banana slices, her organic grapes, her whole-wheat pancakes … and then tosses the bite-sized pieces, one-by-one, to the hovering (and, incidentally, very happy) dogs.

Cumin-dusted carrot fries with hummus - my toddler loves this. | Kitchen Treaty

But then I started browsing the No Kid Hungry website from the wonderful Share Our Strength organization, and it gave me a little perspective on the issue. I realized just how lucky we really are. Our daughter may not be eating quite as much as we’d like, but she’s still thriving. And, most importantly, we are able to place that wide variety of healthy food in front of her so she can nibble on what she needs – and enjoy the luxury of turning up her nose at what she doesn’t.

Did you know that 16 million children are not getting the food they need right here in the U.S.? That’s one in five kids. One in five. (Source: No Kid Hungry).

The idea of a feisty, audacious little toddler like mine crying with a growling tummy … so focused on her next meal that she lags farther and farther behind on her milestones … not getting the nutrition she needs to feed those rapidly multiplying brain cells … it’s heartbreaking. Tragic. And it’s not okay.

That’s why I joined The Giving Table and over 200 other food bloggers who are donating today’s posts to the cause.

Budget-friendly black beans and quinoa | Kitchen Treaty

Bloggers around the country were tasked with featuring frugal yet nutritious recipes – preferably ones that cost no more than $4 to make. Why $4? Because $3 or $4 is all the participants in our nation’s food stamp program receive per person per day. How are families supposed to eat a variety of nutritious whole foods on that amount of money?

Well, that’s just it. They really can’t.

By using a couple of cups worth of black beans that I’d cooked and frozen a month ago, along with half a green pepper, some onion, a little celery, and a cup of quinoa from the bulk bin at my local grocery store, I was able to use my $4 to create a satisfying one-dish dinner for four. And it’s even relatively healthy, sure.

Budget-friendly black beans and quinoa | Kitchen Treaty

But it took time and planning, and more importantly, it’s only one meal. And that doesn’t even include any fresh fruits or veggies on the side.

I do love this recipe, actually, a lot. And I want to tell you all about it. But instead of reading what I would have written, please, do just one of these things to help hungry kids in our country:

Print Recipe

Budget-Friendly Black Beans & Quinoa

This satisfying (and tasty) riff on classic black beans and rice swaps out the rice for quinoa, adding an extra boost in fiber, protein, and essential amino acids.

Yield: 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 1/2 medium red onion, diced
  • 1/2 green pepper, diced
  • 1/4 cup diced celery
  • 1 teaspoon dried oregano
  • 2 cloves of garlic, minced
  • 2 cups cooked black beans (or use one 15-ounce can, drained and rinsed)
  • 2 cups cooked quinoa
  • Salt and pepper to taste
  • Several dashes Tabasco sauce (optional)
  • Fresh lime wedges (optional)

Directions:

  1. In a large skillet, warm the olive oil over medium heat.
  2. Add the onion, pepper, celery, and oregano. Cook, stirring occasionally, for about 5 minutes, until the vegetables begin soften.
  3. Add the garlic, and continue cooking over medium heat, stirring frequently, for about two more minutes.
  4. Gently stir in the beans and quinoa, until combined. Continue cooking over medium-low until heated through.
  5. Stir in salt and pepper to taste, along with the Tabasco sauce, if using.
  6. Serve with lime wedges for squeezing over the top.

Recipe adapted from Simply Recipes. For more on how to cook quinoa, read this terrific post at The Kitchn. To cook beans from dried, follow package directions. I soak the beans overnight, thoroughly rinse, then simmer with a nice glug of olive oil and a hefty pinch of salt until tender, about 1½ hours. Then I drain the beans and freeze them in 2-cup increments for later use.

This post may contain affiliate links, which means if you click on a link and make a purchase, I may receive a portion of the proceeds.

   

11 Responses to “Budget-Friendly Black Beans & Quinoa for Food Bloggers Against Hunger”

  1. dishing up the dirt posted on April 8, 2013 at 8:19 am

    I’m going to watch A Place At The Table tonight. Thanks for the info.

    Black beans and quinoa are a match made in heaven. Love the easy recipe!

    • Kare replied on April 8th, 2013 on 8:52 am

      I have a black bean and quinoa salad that I love, love, love, but had never ever thought to eat the combo together hot! It was sort of an epiphany for me when I was like, hey, black beans and rice except *quinoa* for the rice! ;)

  2. Hannah @ CleanEatingVeggieGirl posted on April 8, 2013 at 2:46 pm

    These sound fabulous. They are certainly simple, but sometimes those are the best and tastiest recipes! Plus, I love that this recipe really packs in the protein. Nice job :).

    • Kare replied on April 11th, 2013 on 8:49 am

      That is true – simple is almost always best! Thanks. :)

  3. Maria Tadic posted on April 8, 2013 at 6:01 pm

    Thanks for sharing the hunger cause! It’s a great initiative and when I work with low income families on SANP (food stamps) it’s really hard to find groceries that fit their budget.

  4. Kiersten @ Oh My Veggies posted on April 9, 2013 at 9:58 am

    Such a great cause to post about! Thanks for recommending A Place at the Table too–I haven’t heard of it, but I’m going to check it out.

  5. Emily Scarborough posted on April 10, 2013 at 3:14 pm

    Is there a list of other bloggers that participated? I’m always looking for healthy low cost vegetarian meals. Thanks!!

  6. Hazel posted on April 18, 2013 at 2:04 am

    I cooked my first batch of quinoa yesterday! I can’t believe it’s taken me so long. I made a salad with mint, leek, broccoli (sauteed with garlic and chilli), but your recipe above looks super tasty. I’ll be using it the next time I cook quinoa. I really like your mixture of healthy and decadent recipes too; there really is something for everyone.

  7. Barbara posted on January 29, 2014 at 3:17 pm

    Just made this recipe. It’s super delicious, easy and quick. My boyfriend just asked me to make more. Thank you for sharing such a great recipe and cause!

    • Karen Troughton replied on January 30th, 2014 on 6:30 am

      Hi Barbara, so glad you (and the boyfriend!) liked it! :)

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