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Healthy recipe with quinoa, black beans, and pumpkin, rich in potassium, magnesium, and calcium, ideal for high blood pressure following the DASH Diet.
🥕 Ingredientes
- 1 cup of washed quinoa
- 2 cups of water
- 1 cup of cooked black beans (unsalted)
- 2 cups of kabocha pumpkin cubes
- 1 chopped red onion
- 2 cloves of minced garlic
- 1 tablespoon of extra virgin olive oil
- Juice of 1 lemon
- 1 teaspoon of ground cumin
- 1 teaspoon of sweet paprika
- Fresh chopped cilantro to taste
- Freshly ground black pepper to taste
🔥 Preparación
- In a pot, cook the quinoa in water for 15 minutes or until tender. Set aside.
- In another pot, heat the olive oil and sauté the onion and garlic until golden.
- Add the pumpkin and cook for 10 minutes, stirring occasionally.
- Add the black beans, cumin, paprika, and lemon juice. Cook for another 5 minutes.
- Mix the cooked quinoa with the vegetables and season with cilantro and black pepper.
- Serve hot, garnished with more fresh cilantro.
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