Pinto Beans & Quinoa
This recipes is a model for using legumes and grains together. You want to use 3 cups of cooked legumes (or more) to every 1 cup of cooked grain or the protein content is often too low.
- Protein 21.5 %
- Fat 6.75 %
- Calories 1165 cal
- Recipe Yeild 4.5 Cups
- Calories Per Cup 260 cal
- 3 cups cooked pinto beans. Start with 1 cup dry. Soak, change water, cook.
- 1 cup cooked quinoa. Start with 1/3 cup dry. Rinse. Cook.
- 1/2 tablespoon oil - sunflower, olive, hemp, flaxseed, etc.
- 1-1/2 tablespoons peanut butter (no xylitol)
- 1-1/2 tabelspoons nutritional yeast or VegeYeast
- 1-3/4 teaspoons Vegedog™ (8g)
- soy sauce 1 teaspoon (6g) -- do not add if using canned beans with salt added
- 1 medium zucchini, steamed
- 1/2 cup cooked corn
- 1 tablespoon hemp seeds (optional)
- Prepare pinto beans. You can use canned beans with no salt added. If your canned beans contain salt, soak them for 10 minutes, then rinse and do not add soy sauce to the recipe. If you make your beans from dry, start with one cup pinto beans and soak 8-10 hours (or overnight). Change the water, cover beans with an inch of water and simmer on low heat with the lid on for 1-1/2 hours. You can add a piece of kombu or potato for digestibility but do not cook beans with bay leaves, they are toxic to dogs.
- Prepare quinoa. Start with 1/3 cup dry quinoa. Rinse well in strainer. Cook with 1 cup of water or no sodium veggie broth. Bring liquid and quinoa to a boil, cover and turn to low heat. Simmer 15 minutes.
- Cut one zucchini and place in steamer basket. Add cut corn if frozen and steam 5 minutes. If corn is raw, steam 5-10 minutes. Corn doesn't have to be steamed if cooked/canned.
- Add steamed veggies, oil, peanut butter, food yeast (nutritional yeast or VegeYeast), Vegedog, soy sauce, hemp seeds, and a few tablespoons of water from cooked beans to blender. Blend until sauce consistency.
- Optional: Mash beans with a potato masher or fork, or add them to the blender and pulse in the prepared sauce. This is a good step if using canned pinto beans. Home prepared beans tend to be softer and are fine fed whole.
- Combine pinto beans, quinoa, and sauce.
Optional Ingredients: You do not have to add hemp hearts or peanut butter for this recipe to be nutritionally complete. If you do not add these, increase the oil to 3/4 tablespoon to provide enough fat.
If you prefer sunflower butter, almond butter, or tahini to peanut butter, you can make those substitutions. Just don’t feed macadamia nuts or anything with the sweetener xylitol.
You may use coconut oil as your oil, but, anytime you use coconut oil, use it in conjunction with some flaxseed oil to balance omega 6s and 3s. Coconut oil is all omega 6s and flaxseed oil provides 3s.
It is not mandatory to blend your veggies to make a sauce. Zucchini is okay lightly steamed and chopped or even raw and grated. Corn is best blended.
If you use canned beans and frozen corn, this recipe can take under 25 minutes to prepare — 15 to cook quinoa while also steaming zucchini and cleaning up some and 10 minutes to puree the sauce and combine ingredients.
Lastly, you can share this recipe with your dog if you remove your portion before adding the Vegedog, VegeYeast, and maybe peanut butter, depending on your tastes. We like to put the beans, quinoa, and veggie puree into spelt tortillas…and add a little spice.
Oh yes….How much will it cost?
If you use canned beans and ALL organic ingredients, we worked out that this recipe will cost about $6.79. If you make your own beans, the cost drops to $4.70. That includes the supplements and optional ingredients.