Yummy Quinoa Tempeh And Beans Recipes

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CUBAN FRIED QUINOA WITH BLACK BEANS AND SMOKY TEMPEH



Cuban Fried Quinoa with Black Beans and Smoky Tempeh image

Smoky tempeh takes the place of pork, and quinoa replaces the rice in this adaptation of Better Homes and Gardens' Cuban Fried Rice.

Provided by Oh My Veggies

Categories     Main Course

Time 1h10m

Number Of Ingredients 16

3 tablespoons soy sauce
2 tablespoons apple cider vinegar
2 tablespoons maple syrup
2 teaspoons liquid smoke
1 tablespoon olive oil
1 8-ounce package of tempeh, cut into 1/2 inch cubes
1 cup quinoa
1 1/2 cups vegetable broth
1 medium pineapple (cored, peeled and cut into 1/4 inch slices)
2 tablespoons olive oil
1 onion (diced)
1 red bell pepper (seeded and sliced into strips)
4 garlic cloves (minced)
1 jalapeño pepper (seeded and minced)
1 14-ounce can black beans, drained and rinsed
2 green onions (sliced)

Steps:

  • Whisk the soy sauce, apple cider vinegar, maple syrup and liquid smoke together in a small bowl.
  • Add the tempeh cubes and toss to coat. Marinate at room temperature for at least 30 minutes while you prepare your quinoa. Stir the cubes once or twice during marinating to keep them well-coated.
  • Rinse the quinoa well under cold running water, then transfer it to a small saucepan with vegetable broth over high heat. Bring to a boil, then reduce heat to a simmer.
  • Cover and simmer until the broth is absorbed, about 15 minutes. Remove from heat and allow the quinoa to sit for another 5 minutes, covered.
  • Place 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the tempeh cubes; reserve excess marinade.
  • Cook the tempeh, flipping occasionally, until lightly browned and crispy on all sides, about 5 minutes. Remove the tempeh from the skillet and transfer to a plate. Return the skillet to the stovetop.
  • Arrange the pineapple slices in the skillet and cook until tender and browned, about three minutes on each side. (You may have to cook them in batches depending on the size of your skillet.) Remove from the skillet and transfer to a plate, then return the skillet to the stovetop.
  • Add 2 tablespoons of olive oil to the skillet, along with the onion, bell pepper, garlic and jalapeño. Sauté until the onion and pepper just begin to soften a bit, about 3 minutes.
  • Increase heat to high and add the quinoa and reserved marinade to skillet. Cook the quinoa, tossing frequently with a spatula, until it becomes slightly translucent and begins to crisp up, 3-5 minutes.
  • Add beans and cooked tempeh to skillet and cook for another minute to incorporate, tossing frequently.
  • Divide pineapple slices among plates and spoon quinoa mixture over pineapple slices. Top with green onions.

Nutrition Facts : Calories 432 kcal, Sugar 32 g, Sodium 1123 mg, Fat 14 g, SaturatedFat 2 g, Carbohydrate 72 g, Fiber 8 g, Protein 10 g, UnsaturatedFat 11 g, ServingSize 1 serving

ONE PAN MEXICAN QUINOA



One Pan Mexican Quinoa image

Wonderfully light, healthy and nutritious. And it's so easy to make - even the quinoa is cooked right in the pan!

Provided by Chungah Rhee

Yield 4 servings

Number Of Ingredients 14

1 tablespoon olive oil
2 cloves garlic, minced
1 jalapeno, minced
1 cup quinoa
1 cup vegetable broth
1 (15-ounce) can black beans, drained and rinsed
1 (14.5 oz) can fire-roasted diced tomatoes
1 cup corn kernels, frozen, canned or roasted
1 teaspoon chili powder
1/2 teaspoon cumin
Kosher salt and freshly ground black pepper, to taste
1 avocado, halved, seeded, peeled and diced
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves

Steps:

  • Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro. Serve immediately.

QUINOA, CORN, BLACK BEAN, AND TEMPEH SALAD WITH CREAMY CILANTRO DRESSING (GLUTEN FREE)



Quinoa, Corn, Black Bean, and Tempeh Salad with Creamy Cilantro Dressing (gluten free) image

Provided by Gena Hamshaw

Number Of Ingredients 22

2 tablespoons low sodium tamari
2 tablespoons apple cider vinegar
1 tablespoon maple syrup
1 clove garlic (crushed)
1 tablespoon water
1 8- ounce block tempeh**
1 cup dry quinoa
1 1/2 cups cooked black beans (or 1 can black beans, drained and rinsed)
1/2 cup chopped red onion
1 1/2 cups corn kernels (from 2 large ears, raw or blanched)
1 cup chopped cucumber
1 cup chopped bell pepper
4 cups finely chopped romaine lettuce
1/4 cup chopped cilantro leaves
8 ounces silken tofu
3 tablespoons lime juice
2 tablespoons olive oil
1 shallot (chopped)
1/2 cup water
1/2 teaspoon salt
1/4 cup chopped cilantro
** Note that the marinated and baked tempeh can be replaced with 8 ounces of seasoned tofu cubed

Steps:

  • Whisk together the tamari, apple cider vinegar, maple syrup, garlic, and water. Cut the tempeh into cubes and place them in a storage container or a small baking dish that's roomy enough for them all to fit in a single layer. Pour the marinade over the tempeh cubes and transfer them to the fridge. Marinate for an hour, or up to 12. Preheat the oven to 350F. Transfer the tempeh cubes to a parchment lined baking sheet or oven-safe baking dish. Bake the tempeh cubes for 15-20 minutes, or until they're lightly browned and crispy at the edges, flipping them halfway through.
  • While the tempeh bakes, Rinse the quinoa through a fine sieve until the water runs clear. Combine it with 2 cups of water in a medium sized pot. Bring the water to a boil. Reduce the water to a simmer. Simmer the quinoa for 15 minutes, or until all of the water has absorbed into the grain. Fluff the quinoa lightly with a fork, cover it again, and let it rest for 10-15 minutes.
  • Combine all of the cilantro dressing ingredients in a blender and blend until they're creamy and smooth. Add an extra splash of water if the dressing is too thick.
  • Combine the cooked quinoa, tempeh, black beans, onion, corn, cucumber, bell pepper, romaine, and cilantro in a large mixing bowl. Add enough dressing to coat the salad very well (I used about 2/3 of the whole dressing recipe) and mix the salad thoroughly. Serve. Salad leftovers will keep overnight in an airtight container in the fridge.

YUMMY QUINOA, TEMPEH, AND BEANS



Yummy Quinoa, Tempeh, and Beans image

Quick, healthier recipe for a weeknight meal after work.

Provided by cheesewizard

Categories     Everyday Cooking     Vegetarian     Protein     Tempeh

Time 47m

Yield 2

Number Of Ingredients 14

1 cup quinoa
2 cups water
1 dash hot sauce, or to taste
1 tablespoon sesame oil
1 tablespoon olive oil
2 cloves garlic, minced
1 (8 ounce) package tempeh, cubed
1 tomato, chopped
2 tablespoons Dijon mustard
1 tablespoon white wine
1 teaspoon lemon juice
2 leaves Swiss chard, chopped
1 (15 ounce) can cannellini beans, drained and rinsed
1 pinch garlic powder

Steps:

  • Place quinoa in a pot; add water and hot sauce. Bring to a boil. Reduce heat to medium-low, cover, and simmer until quinoa is tender, 15 to 20 minutes.
  • Heat sesame oil, olive oil, and minced garlic in a saucepan over medium heat. Add tempeh, tomato, and mustard; cook and stir until tempeh is coated in mustard, about 1 minute. Stir in wine and lemon juice; simmer for 5 minutes. Add chard; cook until wilted, about 1 minute. Sprinkle with garlic powder. Add cannellini beans; reduce heat to medium-low. Cook until flavors combine, about 5 minutes.
  • Pour tempeh mixture into the pot with the quinoa; mix well.

Nutrition Facts : Calories 861.6 calories, Carbohydrate 103.7 g, Fat 31.9 g, Fiber 15.8 g, Protein 42.7 g, SaturatedFat 5 g, Sodium 952.9 mg, Sugar 2.8 g

SESAME-HONEY TEMPEH & QUINOA BOWL



Sesame-Honey Tempeh & Quinoa Bowl image

Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. Serve with sesame breadsticks.

Provided by EatingWell Test Kitchen

Categories     Healthy Quick & Easy Tofu Recipes

Time 30m

Number Of Ingredients 14

1 ½ cups water
¾ cup quinoa, rinsed
2 cups grated carrots (about 3 large)
2 tablespoons rice vinegar
2 tablespoons sesame seeds, toasted (see Tip)
1 tablespoon sesame oil
1 tablespoon reduced-sodium soy sauce
2 tablespoons sesame oil
2 8-ounce packages tempeh (see Note), crumbled into bite-size pieces
3 tablespoons honey
3 tablespoons reduced-sodium soy sauce
2 tablespoons water
1 teaspoon cornstarch
2 scallions, sliced

Steps:

  • To prepare quinoa: Bring 1 1/2 cups water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 10 to 14 minutes. Uncover and let stand.
  • To prepare carrot slaw: Meanwhile, combine carrots, rice vinegar, sesame seeds, 1 tablespoon oil and 1 tablespoon soy sauce in a medium bowl. Set aside.
  • To prepare tempeh: Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add tempeh and cook, stirring frequently, until beginning to brown, 7 to 9 minutes.
  • Combine honey, 3 tablespoons soy sauce, 2 tablespoons water and cornstarch in a small bowl. Add to the pan and cook, stirring, until the sauce has thickened and coats the tempeh, about 1 minute.
  • Divide the quinoa among 4 bowls and top each with 1/2 cup carrot slaw and 3/4 cup tempeh mixture. Sprinkle with scallions.

Nutrition Facts : Calories 535.5 calories, Carbohydrate 52.8 g, Fat 26.8 g, Fiber 4.6 g, Protein 27.8 g, SaturatedFat 4.5 g, Sodium 587.6 mg, Sugar 17.3 g

SMOKY TEMPEH WITH QUINOA AND SNAP PEAS



Smoky Tempeh with Quinoa and Snap Peas image

Provided by Danielle Omar

Number Of Ingredients 13

2 Tbsp tamari or soy sauce (low sodium)
2 Tbsp apple cider vinegar
2 Tbsp sweetener ((maple syrup, agave or honey))
2 tsp liquid smoke
1.5 package of tempeh, cut into cubes
2 cups quinoa, cooked
1 Tbsp coconut oil
1 red bell pepper (seeded and sliced into strips)
2 large handfuls snap peas
1 garlic clove (minced)
1 14-ounce can black beans, drained and rinsed
2 green onions (sliced)
Handful fresh cilantro (chopped)

Steps:

  • In a small bowl, whisk together the soy sauce, apple cider vinegar, maple syrup and liquid smoke. Add the tempeh cubes and toss to coat all of the cubes. Marinate the tempeh in a bowl, making sure they are all covered, while you prepare the quinoa. Stir the cubes around a few times to make sure they are all well marinated.
  • Bring 2 cups of water with a dash of salt to a boil. Add your rinsed quinoa, then reduce heat to a simmer. Cover and simmer until the water is absorbed, 15-18 minutes. When done, remove from heat and let sit.
  • When quinoa is done and sitting, melt the coconut oil in a large saute pan over medium-high heat. Add the tempeh, without the marinade sauce, evenly into the pan. Set the marinade sauce aside for later.
  • Cook the tempeh for a few minutes, or until lightly well browned on the bottom. Flip the cubes over one by one and cook the other side until lightly browned. Note: Do not walk away from the stove! I flip each little cube separately. I have burned the tempeh many times because I walked away. When the tempeh is done, remove it from the skillet and transfer to a plate.
  • Add a few teaspoons of oil to the pan and stir in the bell pepper, snap peas, scallion and garlic. Sauté until the veggies begin to soften, about 3 minutes.
  • Add the cooked quinoa and black beans to the pan, along with the reserved marinade. Then add the tempeh and toss again. Serve topped with fresh cilantro.

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