Cooking 101

Open a tip sheet for instructions and recipe ideas.  More recipes to the right.

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Nutrition and Cooking

Quinoa and Bean Skillet

Easy Quinoa, Beans, and Tomatoes with herbs and spices

This is one of the easiest and most affordable recipes out there and uses ingredients you may already have in your pantry.  It can be modified based on what you have at home - no need to go to the store.  Seriously, try different herbs, spices, add different vegetables.  This is EASY, AFFORDABLE, and a delicious source of plant proteins!

  • One cup dry quinoa (or brown rice or lentils).  Prepare according to package directions.
  • One can white cannellini beans (could use red kidney, black, butter, or other beans as well), RINSED
  • One can diced tomatoes
  • 2 T olive oil for cooking beans
  • 2 T “italian herbs and spices.”  I used an Italian spice blend we have at home.  You can lalso mix basil, oregano, garlic, chives, whatever you have on hand.
  • 2 garlic cloves
  • 1 T lemon juice
  • 2 T olive oil to mix at end

Prepare quinoa according to package directions.  Set aside.

In skillet, heat 2 T. olive oil over medium heat.  Add garlic cloves.  Cook about one minute until translucent.  Add beans to skillet and Italian herbs/spice.  Cook, stirring occasionally for about 2 to 3 minutes.  With the back of your spatula, flatten about 1/3 of the beans.  

Add tomatoes and bring to simmer.  Cook about 1 to 2 minutes more.  Add quinoa, lemon juice, rest of olive oil and gently stir together.  Serve warm with salt and pepper to taste.  

I used a cast iron skillet - it’s a great way to boost the iron content of food, especially for growing kids and those more susceptible to iron-deficiency anemia.  

Posted 163 weeks ago

Make at Home Recipe 1:  LENTILS

Lentils are a terrific source of protein and fiber - and they're super-affordable.  They also keep in your pantry for the long-haul!  Wondering how to prepare these nutrition super-stars?  Click here for preparation how-to's and recipe ideas.

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