Quinoa, Black Bean, Arugula & Spinach Ragout 

This tasty ragout serves up a quick and easy meal with healthy greens, pulses and grains, seasoned and sautéed in a rich tomato sauce.

Nutritional Information: Calories (320); Sodium (220mg); Sugars (15g); Cholesterol (0mg); Saturated Fat (1g); Fiber (12g); Protein (12g); Carbohydrates (52g)

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.

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.

Add broccoli florets and black beans. Sauté three minutes while stirring.

Add the black pepper, tomato sauce and hot sauce.

Add the spinach and arugula and stir until thoroughly heated and greens just begin to wilt.

Add the pre-cooked quinoa, bring to a simmer, mix and serve.
 

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.