This stew-like dish is perfect for a frosty evening. It’s completely customizable — substitute any legume, greens or grains with whatever is in your pantry, or to reflect your personal preferences. And as this dish takes only one pan to prepare, cleanup will be a snap.
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4 cups onion, medium dice
3 tablespoon extra virgin olive oil, divided
1/4 teaspoon salt
1/4 teaspoon black pepper
3 cups firmly packed broccoli florets
15-ounce can black beans, drained and rinsed
1 tablespoon fresh garlic, minced
1/2 cup arugula
1/2 cup spinach, stems removed
2, 23- to 25-ounce jars tomato sauce with no added sugars
2 cups cooked red quinoa (about 2/3 cup uncooked)
1 tablespoon hot sauce
- In large non-stick skillet on medium heat, add 2 tablespoons of the extra virgin olive oil, onions, salt and pepper, and sauté until light golden brown.
- Add broccoli florets and sauté five minutes.
- Add black beans, and make a well in the middle of the beans. Add remaining olive oil and garlic to the well, and cook the garlic until aromatic, about one minute.
- Add tomato sauce, hot sauce and cooked quinoa. Mix and bring to a simmer.
- Add spinach and arugula, and stir until thoroughly mixed and heated, and greens begin to wilt. Serve.
Nutrition information (per serving)
Makes 6 servings
Sodium: 220 mg
Sugar: 15 g
Cholesterol: 0 mg
Saturated fat: 1 g
Fiber: 1 g
Protein: 12 g
Carbohydrate: 52 g
— Recipe created by Wellness Institute Executive Chef Jim Perko, CEC, AAC.