Batch-Prep: Smoky Quinoa & Black Bean Power Base
This is my go-to Sunday foundation. It’s high-protein, mineral-dense, and actually holds its texture in the fridge—no mushy meal prep here. Use this as a base for nourish bowls, taco fillings, or a quick cold salad.
Adjust the servings below to scale your batch for the week.
4
The Ingredients #
Scale these based on your meal count. I usually aim for at least 4 servings to make the effort worth the cleanup.
- Dry White or Tri-color Quinoa0 cups
- Black Beans0 cans (15oz)
- Diced Bell Pepper & Red Onion0 cups
- Vegetable Broth (low sodium)0 cups
- Smoked Paprika & Cumin Blend0 tsp
Prep Checklist #
Rinse quinoa in a fine-mesh strainer (removes the bitter saponin coating)
Drain and rinse black beans until bubbles disappear
Small-dice your peppers and onions for even distribution
Combine spices in a small ramekin
Cooking Workflow #
1.
Sauté the Base: Heat a tablespoon of water or avocado oil in a heavy-bottomed pot. Sauté your diced veggies for 4-5 minutes until the onions are translucent.
2.
Toast the Grains: Add the dry quinoa and the spice blend to the pot. Stir constantly for 90 seconds. You’ll know it’s ready when it smells slightly nutty and the spices are fragrant.
3.
Deglaze & Simmer: Pour in the broth and the beans. Use a wooden spoon to scrape any browned bits off the bottom—that's where the flavor is. Bring to a rolling boil.
4.
The Steam: Reduce heat to the lowest setting and cover with a tight lid.
Simmering Time
15:00
1.
The Resting Phase: Crucial step. Once the timer ends, turn off the heat but do not open the lid. Let it sit for 5 minutes. This allows the steam to finish the fluffing process.
2.
Final Touch: Fluff with a fork. If you're eating it now, add a squeeze of fresh lime and a pinch of flaky salt. If prepping, let it cool completely before snapping the lids on your containers.
Shelf life: 4-5 days in the fridge.
Created by
AO
amara_okoroAmara Okoro