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Quick Cajun Style Red Beans & Quinoa with Walnut Meat

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 390
Protein 13g
Fat 23g
Carbs 37g
Total Time 30 minutes

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Quick Cajun Style Red Beans & Quinoa with Walnut Meat

Ingredients

Quick Cajun Style Red Beans & Quinoa with Walnut Meat
Ingredients for 5 servings

  • Walnut Meat
    • 1 cup raw walnuts
    • 1 1/2 cups portobello or cremini mushrooms
    • 2 teaspoons cumin
    • 1 teaspoon sage
  • 2 tablespoons olive oil
  • 1/2 medium white onion, chopped
  • 1 celery stalk, chopped
  • 1 green bell pepper, chopped
  • 3 garlic cloves, minced
  • 1 1/2 tablespoons The Fit Cook Southern Creole Cajun blend
  • 1 can (15.5oz) no salt added red kidney beans, drained
  • 2 cups cooked quinoa
  • 1/2 cup no salt added vegetable broth
  • sea salt & pepper to taste
  • Garnish
    • parsley
Steps
  1. In a food processor or high powered blender,  pulse blend the ingredients for walnut meat until it looks like “ground meat.”
  2. Set  a large skillet or pot on medium heat.  Once hot, add oil, garlic, onion, bell pepper and celery.  Sauté for 3 – 5 minutes or until the onion has turned brown and slightly translucent.  Sprinkle in the cajun seasoning, then add the beans and quinoa and fold everything together for 1 – 2 minutes, ensuring the seasoning is well mixed.
  3. Add the vegetable broth and allow to simmer.  Deglaze the bottom of the skillet (if necessary) by scraping it with a wooden spatula using the broth to break it up, and reduce the heat in the skillet and allow the broth to reduce to about half.  Remove from the heat, season to taste with sea salt & pepper, garnish and enjoy!
    Quick Cajun Style Red Beans & Quinoa with Walnut Meat

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Calories
390
Protein
13g
Fat
23g
Carbs
37g
Sodium
590mg
Fiber
9g
Sugar
5g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.