Description
A guide to preparing healthy freezer meals that retain flavor and nutrition.
Ingredients
Scale
- 2 cups quinoa
- 4 cups vegetable broth
- 1 can black beans, rinsed and drained
- 1 cup corn kernels
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- 2 tablespoons olive oil
Instructions
- Rinse quinoa under cold water until water runs clear.
- In a pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
- In a skillet, heat olive oil over medium heat. Add bell peppers and sauté until tender.
- Stir in black beans, corn, cumin, chili powder, salt, and pepper. Cook for 5 minutes.
- Fluff quinoa with a fork and combine with the vegetable mixture.
- Let the mixture cool completely before portioning into freezer-safe containers.
- Label and freeze the meals. To reheat, thaw overnight in the refrigerator and microwave until heated through.
Notes
- This recipe can easily be doubled for larger batches.
- Consider adding cooked chicken or tofu for additional protein.
- Feel free to experiment with different vegetables based on seasonality.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop and Freezing
- Cuisine: Healthy
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 1g
- Sodium: 300mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 9g
- Cholesterol: 0mg
Keywords: freezer meals healthy, quinoa recipes, meal prep