95. Quinoa, Beans, and Avocado



This simple, nourishing dish brings together the natural goodness of quinoa, the heartiness of beans, and the creamy richness of avocado. It’s a favorite for Kenyans looking for something wholesome, filling, and packed with energy. Perfect for lunch, meal prep, or a light dinner, this bowl combines local and global flavors in a healthy, satisfying way. Whether you're plant-based, training, or just eating clean, it’s a great option that doesn't compromise on taste.

For Beans

Ingredients

  • 2 cups cooked beans (any variety: red kidney, yellow beans, njahi, or black beans)
  • 1 medium red onion, chopped
  • 2 cloves garlic, minced
  • 1 large tomato, chopped
  • 1 tablespoon vegetable oil
  • salt to taste
  • black pepper to taste
  • ½ teaspoon curry powder (optional)
  • chopped coriander or dhania for garnish

method

  1. Heat oil in a frying pan or sufuria over medium heat.
  2. Add chopped onions and sauté until soft and slightly golden.
  3. Add garlic and cook for about one minute until fragrant.
  4. Add the chopped tomatoes and cook until they soften and break down into a thick sauce.
  5. Stir in the curry powder if using, and cook for a minute.
  6. Add the cooked beans and stir to combine.
  7. Season with salt and pepper.
  8. Let the beans sauté uncovered for 5–7 minutes, stirring occasionally until the flavors blend well and any liquid reduces.
  9. Garnish with fresh coriander before serving.




For quinoa

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 tablespoon olive oil or vegetable oil
  • 1 teaspoon salt
  • 1 cup cooked beans (black beans, njahi, or kidney beans)
  • 1 ripe avocado, sliced
  • 1 small red onion, finely chopped
  • 1 small tomato, chopped
  • juice of 1 lemon or lime
  • fresh coriander or dhania, chopped
  • black pepper to taste
  • optional: sweet corn, cucumber, or grated carrot

Method
  1. Rinse the quinoa thoroughly under running water.
  2. In a pot, bring 2 cups of water to a boil. Add quinoa, oil, and salt.
  3. Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Set aside to cool.
  4. In a large bowl, combine the cooked quinoa and beans.
  5. Add the chopped onions, tomatoes, and any optional veggies.
  6. Squeeze in the lemon or lime juice.
  7. Season with black pepper and mix gently.
  8. Add sliced avocado just before serving.

Serve as a chilled salad or at room temperature. Pairs well with grilled chicken, boiled eggs, or can be eaten on its own for a light, complete meal.

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