A vegan soul food: Vitamins from the B-complex help in cases of lack of drive or irritability. Magnesium helps with stress because it calms the nerves, relaxes muscles and improves brain performance. Iron is important for the distribution of oxygen in the blood and thus ensures vitality.
Black beans in cans are not available everywhere; if you can't find any, use kidney beans instead.
(Percentage of daily recommendation)
|Calorie||297 kcal||(14 %)|
|Protein||8 g||(8 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||40 g||(27 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6 g||(20 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||1.4 mg||(12 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||3.2 mg||(27 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||44 μg||(15 %)|
|Pantothenic acid||0.7 mg||(12 %)|
|Biotin||5.8 μg||(13 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||16 mg||(17 %)|
|Potassium||422 mg||(11 %)|
|Calcium||67 mg||(7 %)|
|Magnesium||111 mg||(37 %)|
|Iron||5.5 mg||(37 %)|
|Iodine||5 μg||(3 %)|
|Zinc||1.6 mg||(20 %)|
|Saturated fatty acids||4.6 g|
|Uric acid||71 mg|
Pour quinoa into a fine-mesh sieve. To remove the bitterness, rinse quinoa under cold running water until the water runs clear.
Add quinoa to a big pot of boiling salted water and cook for 10 minutes.
Meanwhile, rinse scallions, trim and finely dice.
Pour black beans into the sieve, rinse with cold water and shake off any excess water.
Rinse tomatoes and cut into quarters, remove stems. Seed and chop tomatoes.
Pour quinoa through a sieve and drain excess water.
Combine quinoa, beans, tomatoes, and scallions. Add all ingredients into the sieve and hang over a pot that has been filled with about 1 1/4 inch of water. The water must not come in contact with the sieve.
Cover quinoa-vegetable mixture with a kitchen towel and cover with lid. Bring water to a boil, then steam the mixture over medium heat for 10-12 minutes; adding more water to pot as necessary.
Rinse and dry 1 lime, cut in half. Squeeze juice from half, and zest the peel from the other half. Melt together butter and oil. Add chili powder, lime zest, 2 tablespoons lime juice, and salt and pepper to taste and whisk together. Rinse cilantro and reserve the leaves.
Add quinoa to the bowl and mix thoroughly with lime butter. Garnish with cilantro leaves and serve immediately.