Quinoa, Squash, Tofu and Black Beans


  • 1 teaspoon vegetable oil
  • 1 onion, chopped
  • 3 cloves garlic, peeled and chopped
  • 1 cup uncooked quinoa (washed)
  • 2 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • salt and pepper to taste
  • 1 cup frozen corn kernels
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro
  • you can add a red pepper (for color) with the onion


  1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic (and pepper if you have it), and saute until lightly browned.
  2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper.
  3. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
  4. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through
  5. Mix in the black beans and cilantro.


  1. If using frozen tofu, defrost and cut into cubes (or just cut into cubes if using sprouted tofu)
  2. add 1 squash (diced) and 1 zuchini (diced) to the cubed tofu into a baking dish
  3. you can season this with some more cumin or even some taco seasoning
  4. drizzle a little olive oil on the tofu/squash/zuchini mix and bake it at 400 for about 20 minutes

mix this combo into the quinoa above – it is much more “hearty” this way.

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