Quinoa, Black Bean, Arugula & Spinach Ragout
This fiber-rich dish is a delicious mélange of greens, grains and beans in tomato sauce.
25 min
About 25 minutes to cook
320 cal
320 calories per serving
Serves 6
Serves about 6 people
Overview
This tasty ragout serves up a quick and easy meal with healthy greens, pulses and grains, seasoned and sautéed in a rich tomato sauce.
Ingredients
3 Tbsp. extra virgin olive oil
4 cups onion, medium diced
1 Tbsp. fresh garlic, minced
3 cups fresh broccoli, cut into similar size florets
1 (15-ounce) can of black beans, low sodium, rinsed and drained
¼ tsp. black pepper, coarsely ground
2 (23- to 25-ounce) jars tomato pasta sauce, no added sugar
1 Tbsp. hot pepper sauce
½ cup arugula
½ cup spinach, stems removed
2 cups, cooked (2⁄3 cup raw) red quinoa*, pre-rinsed, cooked as directed on package
*White, black or tricolored quinoa can be substituted for red.
Calories: (320); Fat: (1g); Carbohydrates: (52g); Sodium: (220mg); Sugar: (15g); Fiber: (12g); Cholesterol: (0mg); Protein: (12g)
Directions
Step One
In a large skillet over medium heat, heat the olive oil and sauté onion until light golden brown. Add the garlic and cook until aromatic, about one minute.
Step Two
Add broccoli florets and black beans. Sauté three minutes while stirring.
Step Three
Add the black pepper, tomato sauce and hot sauce.
Step Four
Add the spinach and argula and stir until thoroughly heated and greens just began to wilt.
Step Five
Add the pre-cooked quinoa, bring to a simmer, mix and serve.
Chef's Notes:
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
- Be sure to buy pre-rinsed quinoa or rinse before cooking to remove its natural saponin coating and the bitter flavor associated with it.
- Easily modify this recipe with different types of beans, greens or grains of your choice.
- Broccoli tastes best when it’s al dente (crunchy). Scoring the stalk allows the stem to cook more evenly with the florets in a shorter time.
- Sautéing the onions until golden and caramelized adds sweetness to the ragout.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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