Collection: Freeze Dried Recipes

Smoky Quinoa and Black Bean Stew - Prep4Life

Smoky Quinoa and Black Bean Stew


Warm up your autumn evenings with a bowl of our hearty and nutritious Smoky Quinoa and Black Bean Stew. Packed with protein, fiber, and smoky flavors, it's the ultimate comfort food for chilly nights.


  • 1 cup quinoa
  • 2 tablespoons olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) diced tomatoes
  • 4 cups vegetable broth
  • 2 cups corn (fresh or frozen)
  • Juice of 1 lime
  • Fresh cilantro and lime wedges for garnish


  1. Rinse the quinoa under cold water and set it aside.
  2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until it becomes translucent, about 5 minutes.
  3. Stir in the minced garlic, diced bell pepper, carrot, and celery. Sauté for another 5 minutes or until the vegetables begin to soften.
  4. Add the cumin, smoked paprika, chili powder, oregano, salt, and black pepper. Stir well to coat the vegetables with the spices.
  5. Pour in the vegetable broth, bring the mixture to a boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the quinoa is cooked and the stew has thickened.
  6. Add the drained black beans, diced tomatoes (with their juices), and the rinsed quinoa to the pot. Stir to combine.
  7. In the final few minutes of cooking, stir in the corn to heat through.
  8. Squeeze the juice of one lime into the stew and give it a final stir.
  9. Serve hot, garnished with fresh cilantro and lime wedges.

This flavorful Smoky Quinoa and Black Bean Stew is perfect for a warm, hearty meal.


  1. Spread evenly on trays lined with silicone mats. Make note of the weight of the trays with food.
  2. Process according to freeze-dryer instructions.
  3. When finished freeze-drying, note the weight of the trays. The difference in weight of the trays before and after freeze-drying is the recommended amount of water needed to reconstitute the dish.


Add recommended amount of hot water. Stir and let sit a few minutes until the potatoes are fully reconstituted. More, or less, than the recommended amount of water can be added to get the desired consistency.


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