Cuban Fried Quinoa with Black Beans and Smoky Tempeh

Cuban Fried Quinoa with Black Beans and Smoky Tempeh is a gluten free, dairy free, lacto ovo vegetarian, and vegan main course. This recipe serves 4 and costs $3.47 per serving. One serving contains 600 calories, 26g of protein, and 16g of fat. 86 people found this recipe to be yummy and satisfying. Head to the store and pick up tempeh, olive oil, liquid smoke, and a few other things to make it today. From preparation to the plate, this recipe takes around 1 hour and 10 minutes. It is brought to you by Oh My Veggies. Overall, this recipe earns an amazing spoonacular score of 96%. Sweet & Smoky Tempeh Fajitas (with Black Bean-Lime Dip), Cuban Black Beans, and Cuban Black Beans are very similar to this recipe.

Servings: 4

Preparation duration: 40 minutes

Cooking duration: 30 minutes

 

Ingredients:

2 tablespoons apple cider vinegar

1 (14-ounce) can black beans, drained and rinsed

4 garlic cloves, minced

2 green onions, sliced

1 jalapeño pepper, seeded and minced

2 teaspoons liquid smoke

2 tablespoons maple syrup

2 tablespoons olive oil

1 onion, diced

1 medium pineapple, cored, peeled and cut into 1/4 inch slices

1 cup quinoa

1 red bell pepper, seeded and sliced into strips

3 tablespoons soy sauce

1 (8-ounce) package of tempeh, cut into 1/2 inch cubes

1 1/2 cups vegetable broth

Equipment:

whisk

bowl

sauce pan

frying pan

stove

spatula

Cooking instruction summary:

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.

 

Step by step:


1. Whisk the soy sauce, apple cider vinegar, maple syrup and liquid smoke together in a small bowl.

2. 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.

3. Remove from heat and allow the quinoa to sit for another 5 minutes, covered.

4. Place 1 tablespoon of olive oil in a large skillet over medium-high heat.

5. Add the tempeh cubes; reserve excess marinade.Cook the tempeh, flipping occasionally, until lightly browned and crispy on all sides, about 5 minutes.

6. 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.)

7. Remove from the skillet and transfer to a plate, then return the skillet to the stovetop.

8. 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.

9. 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 Information:

Quickview
599k Calories
26g Protein
16g Total Fat
93g Carbs
65% Health Score
Limit These
Calories
599k
30%

Fat
16g
25%

  Saturated Fat
2g
17%

Carbohydrates
93g
31%

  Sugar
32g
36%

Cholesterol
0.0mg
0%

Sodium
1507mg
66%

Get Enough Of These
Protein
26g
52%

Manganese
4mg
219%

Vitamin C
157mg
190%

Fiber
14g
58%

Folate
219µg
55%

Copper
1mg
53%

Magnesium
208mg
52%

Phosphorus
511mg
51%

Vitamin B2
0.72mg
42%

Vitamin B6
0.84mg
42%

Vitamin B1
0.57mg
38%

Iron
6mg
37%

Potassium
1221mg
35%

Vitamin A
1358IU
27%

Vitamin B3
4mg
24%

Zinc
3mg
21%

Vitamin K
20µg
20%

Vitamin E
2mg
18%

Calcium
179mg
18%

Vitamin B5
1mg
14%

Selenium
5µg
8%

covered percent of daily need
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Food Trivia

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