Description
A practical one-skillet approach to a nutritious weeknight dinner, combining wholesome ingredients for balanced flavor.
Ingredients
Scale
- 1 cup (170 g) rinsed tri-color quinoa
- 7 ounces (198 g) sausage, crumbled (Italian or breakfast sausage recommended, lean variety)
- 2 medium (approximately 240 g total) bell peppers, chopped (choose a mix of colors)
- 1 medium (about 150 g) yellow onion, chopped
- 3 cloves garlic, minced fresh
- 1 small jalapeño, chopped (optional)
- 1½ cups (360 ml) low-sodium vegetable broth
- 14.5 ounces (411 g) fire-roasted diced tomatoes, drained
- 15 ounces (425 g) canned red beans, rinsed and drained
- ¼ cup (15 g) fresh parsley, chopped
- Feta cheese (optional, for garnish)
- ¼ teaspoon kosher salt
- 1 teaspoon Old Bay seasoning
- 1 teaspoon paprika
- 1 teaspoon dried oregano
Instructions
- Step 1: Heat a large 12-inch skillet over medium heat. Add the crumbled sausage and cook, stirring occasionally, until the sausage is golden brown and cooked through. Break into bite-sized pieces as it cooks. Once browned, remove sausage from skillet and set aside, leaving the skillet as is.
- Step 2: Without cleaning the skillet, add a drizzle of oil (approximately 1 tablespoon) over medium heat. When the oil is hot, add chopped bell peppers and onion. Sauté for 6 to 8 minutes, stirring occasionally, until the vegetables are softened and golden with a pleasant aroma.
- Step 3: Sprinkle ¼ teaspoon kosher salt over the vegetables. Stir in the minced garlic and chopped jalapeño. Cook for about 2 minutes, stirring frequently, until the garlic and jalapeño are fragrant and golden.
- Step 4: Add the rinsed quinoa to the skillet along with 1 teaspoon Old Bay seasoning, 1 teaspoon paprika, and 1 teaspoon oregano. Toast this mixture for about 1 minute, stirring regularly to prevent burning and to bring out the nutty flavor of quinoa and spices.
- Step 5: Pour in 1½ cups low-sodium vegetable broth, 14.5 ounces fire-roasted diced tomatoes (drained), and 15 ounces rinsed red beans. Bring the contents to a rapid simmer over medium heat. Once simmering, reduce heat to medium-low for a gentle simmer. Cover the skillet and cook for about 20 minutes, stirring gently every 5 minutes to prevent sticking and ensure even cooking, until the quinoa has absorbed the liquid and is tender. If the mixture seems too dry at any point during the last 5 minutes, add an additional ¼ cup vegetable broth to maintain moisture.
- Step 6: Remove the skillet from heat. Stir in the cooked sausage and chopped fresh parsley until evenly combined. Serve immediately, garnished with crumbled feta cheese if desired.
Notes
- Room Temperature: Store cooled leftovers in an airtight container at room temperature for up to 2 days to maintain flavor and texture.
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stovetop over medium-low heat or in the microwave until warmed through.
- Freezing: Transfer cooled dish to a freezer-safe container or bag. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- For even cooking of quinoa, adjust heat to medium-low at 10 minutes into the simmering process.
- If sausage is not browning properly, allow the skillet to preheat for 3 minutes before adding the sausage to promote caramelization.
- Stir gently every 5 minutes during simmering to prevent quinoa from clumping or sticking.
- To balance excessive saltiness, add an extra ½ cup diced tomatoes during the last 10 minutes of cooking.
- Fresh, rinsed tri-color quinoa is preferred for its nutty flavor and visual appeal. Rinsing quinoa removes natural bitterness.
- Use fresh minced garlic rather than pre-minced for better aroma and flavor.
- Choose firm, fresh bell peppers in a variety of colors to add sweetness and crunch.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 90mg