Kristi Whitley

Healthy Living

Pinquito Beans and Quinoa Taco Filling
From Fat Free Vegan Kitchen

Pinquitos give this taco filling a rich, smoky flavor, but if they aren’t available, any small bean will do. Those sensitive to tomatoes note that this taco filling is tomato-free!


1 medium red onion, chopped fine (about 1 cup)
1 medium bell pepper, any color, chopped (about 1 cup)
2 cloves garlic, minced
1/2 cup quinoa, rinsed well
1 cup water
2-3 teaspoons high-quality mild chili powder, more to taste
1 teaspoon ground cumin, more to taste
1/2 teaspoon salt, or to taste
1/4 teaspoon chipotle chile powder (or to taste)
2 cups small beans, such as pinquitos, pink beans, pinto beans, black beans, or azuki, cooked and welldrained
1 cup frozen corn kernels
hot sauce to taste


1. Heat a 3-quart non-stick sauté or sauce pan over medium-high heat. Add the onion, and cook until it begins to soften, adding water by the tablespoon if needed to prevent sticking. Add the bell pepper and cook for another 2 minutes. Add the garlic and cook, stirring, for another minute.

2. Add the quinoa, water, and seasonings. Stir well, bring to a boil, reduce heat, cover and cook for 15 minutes. After 15 minutes, turn off heat and allow quinoa to stand until all liquid is absorbed, about 10 minutes.

3. Add the beans and corn to the quinoa. If it seems dry, add a little of the bean broth, but not enough to make it soggy. Add hot sauce and additional chili powder, cumin, or chipotle powder to taste. Cook over medium heat until warmed through.


To cook 1 pound of Pinquitos from dry in the pressure cooker: Check the beans carefully and remove any debris or damaged beans. Rinse well. Cover with water at least 2 inches above the beans and soak at least 6 hours.

Drain the soaking water and rinse. Place the beans in the pressure cooker and add 4 cups of water (enough to barely cover the beans). Cook at high pressure for 12 minutes. Turn off or remove from heat and let stand for 15 minutes. If necessary, release pressure manually. Check to make sure beans are all tender. If not, simmer uncovered until soft. One pound of dried beans will make about 6 cups of cooked beans.

Preparation time: 10 minute(s) | Cooking time: 30 minute(s)

Number of servings (yield): 4 (enough for at least 2 large tacos or burritos per person)

Nutrition (per serving): 253 calories, 21 calories from fat, 2.4g total fat, 0mg cholesterol, 513.5mg sodium, 714.6mg potassium, 47.6g carbohydrates, 8.3g fiber, 2.7g sugar, 12.3g protein 

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