Tuscan White Bean Quinoa Skillet! Switch up your grain game with wholesome and hearty quinoa in this awesome comforting dish.

You got to give this delicious, oil-free, and low-fat Tuscan White Bean Quinoa Skillet recipe a try. Simple, yet flavorful, this nourishing skillet dish is packed with creamy white beans, rich tomatoes, earthy spinach and aromatic herbs and spices all nestled in fluffy grains of quinoa. Serve it with some crusty bread and vegan parmesan cheese and you are in for a tasty, hearty dish.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

This dish was designed to be both oil-free and low in fat. It is quite flavorful for a low-fat dish.  We are always very aware that when creating a low-fat dish that we try to get as much flavor as possible into a dish.

But at the same time, we want our Readers to understand that our brains are wired to seek out fatty foods; which this dish is not. It is important to understand this since this dish is typically made with oil and often topped with a generous amount of cheese.

The reason I say this is because every so often, we have Readers who give us feedback that the dish could have been better if we had included this or that (substitute ‘this or that’ with high-fat ingredients).  In other words, totally missing the point of creating a ‘low-fat’ recipe. 😛

However, if you can afford the extra fat, by all means add in those extras (nut/seed butter, larger amount of nut/seed-based cheese, etc.)

We loved it for what it is and that’s an oil-free, low-fat dish. You gotta give this one a try!

Tips for Success:

• Low-Fat Dish: This dish was designed to be low in fat.  Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this dish. It is very tasty for what it is, and that is a low-fat dish. We just want to make sure that our Readers recognize this when contemplating making this recipe.  If you wish to make it more indulgent, add the Vegan Parmesan Cheese on individual servings. The vegan parmesan totally takes it over the top.
• Cannellini Substitute: You can pretty much substitute with your favorite bean in this recipe.
• Drain and Rinse Petite Diced Tomatoes: We suggest draining and rinsing the petite diced tomatoes to reduce the liquid and cut some of the acidity that comes from the liquid in the can.  You also do not want the extra liquid (tomato juice) which will create soggy quinoa. You can totally substitute with a handful of halved fresh grape tomatoes if you wish with the understanding that the fresh tomatoes may make this dish slightly soggy.
• Seasonings: Spinach is a natural flavor neutralizer.  It tends to mellow out flavors.  You could find yourself taste testing a dish and determining that it tastes amazing, then adding spinach only to find that your dish is no longer as flavorful.  After adding the spinach, you may find you need to ramp up some spices at the very end.
• Quinoa: It is important to rinse quinoa really well to remove any bitterness before cooking it.

Leftovers and Freezing:

Leftovers will generally keep for 4-5 days in the refrigerator.  Store in a covered container.  Reheating can be done on the stovetop, or in the microwave.

This dish can be frozen; however, it is best if served immediately after making or after refrigerating leftovers.

Pantry Products Used:

• Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
• Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
• Dried Thyme Crushed Leaves: We use Penzeys French Thyme.  It has amazing flavor.  If you can’t find dried crushed thyme leaves, you can use ground thyme, but use half the amount.

Kitchen Products Used:

• Large ceramic-lined or non-stick skillet with a tight-fitting lid

We certainly hope you give this deliciousness a try.

If you try this tasty dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us!  We would love to hear from you.

Tuscan White Bean Quinoa Skillet

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• Author: Monkey and Me Kitchen Adventures
• Prep Time: 15 Minutes
• Cook Time: 30 Minutes
• Total Time: 45 Minutes (+Rest Time)
• Yield: 4 Servings 1x
• Category: Dinner
• Method: Stovetop
• Diet: Vegan

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Description

Simple, yet flavorful, this nourishing, oil-free Tuscan White Bean Quinoa Skillet is packed with beans, tomatoes, spinach, and quinoa.

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Ingredients

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Base Ingredients:

• 1 medium yellow onion, fine dice
• 1 Tablespoon minced garlic
• 1 – [ 15.5 oz. can ] cannellini beans, drained and rinsed *
• ¾ cup low-sodium vegetable broth *
• ¾ cup water
• 1 Tablespoon nutritional yeast
• 1 Tablespoon reduced-sodium tamari *
• 1 – [ 14.5 oz. can ] petite diced tomatoes, drained and rinsed

Herb/Spice Ingredients:

• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 Tablespoons dried minced onions
• 1 teaspoon dried oregano
• ½ to 1 teaspoon Italian Seasonings
• ¼ teaspoon dried crushed thyme leaves *
• pinch to ½ teaspoon sea salt (+/-) *

Other Ingredients:

• ½ cup dry quinoa, rinsed
• 2 cups baby spinach (or kale), chopped

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Instructions

1. Place the Herb/Spice Ingredients into a small bowl, mix well. Set aside.
2. In a large ceramic/enamel lined skillet, Dutch oven, or non-stick skillet, add the onions, sauté over medium-high heat for approximately 7 to 9 minutes to soften.Add a splash of water or broth to prevent sticking and burning.
3. Add the minced garlic and sauté for 30 seconds.
4. Add all the remaining Base Ingredients and the Herb/Spice Mix, stir well, then bring to a boil, add the rinsed quinoa, stir to incorporate. Then reduce to a simmer, cover with a tight-fitting lid and simmer for 15 minutes.
5. After 15 minutes, add the baby spinach, fluff the quinoa mixture, remove from the stove and cover again for 15 minutes.Serve and enjoy.

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Notes

*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used. 

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Serving: 4

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