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Attention, busy foodies! This Savory Quinoa and Black Bean Mug Bowl is about to become your new weeknight go-to. It’s a quick, easy, and satisfying meal that can be whipped up in a matter of minutes, thanks to the magical powers of the microwave. No oven, no mess, just real, nourishing food that’ll have you feeling cozy and satisfied. Let’s dive in!

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Why You’ll Love This Savory Quinoa and Black Bean Mug Bowl

This single-serve mug bowl is the ultimate time-saver for busy folks who crave a wholesome, flavor-packed meal without the fuss. It’s loaded with plant-based protein from quinoa and black beans, plus a medley of veggies and a pop of spice. The best part? It all comes together in a matter of minutes, thanks to the convenience of the microwave. Whether you’re looking for a quick lunch, a stress-free dinner, or a comforting make-ahead option, this Savory Quinoa and Black Bean Mug Bowl has got you covered.

Ingredients (Single-Serve)

At the heart of this recipe are just a few simple, whole-food ingredients: quinoa, black beans, bell pepper, onion, and a handful of savory spices. The beauty of this dish is that it’s endlessly customizable, so you can swap in your favorite veggies or tweak the seasonings to suit your taste.

1/2 cup (120 ml) – Cooked quinoa
1/2 cup (120 ml) – Canned black beans, rinsed and drained
1/4 cup (60 ml) – Diced bell pepper
2 tablespoons (30 ml) – Diced onion
1 teaspoon (5 ml) – Taco seasoning (or your favorite blend of chili powder, cumin, garlic powder, and oregano)

Ingredient Substitutions

Protein Source: Swap in chickpeas or lentils for the black beans (protein-packed options!)
Veggies: Try different bell pepper colors or use diced tomatoes instead for a fresh, tangy twist

How to Make Savory Quinoa and Black Bean Mug Bowl

This recipe is a real-life lifesaver for those busy weeknights when you need a quick, satisfying meal in a matter of minutes. The microwave does all the heavy lifting, and the whole process is straightforward and mess-free.

Step 1: Prep Work

Start by gathering all your ingredients. Rinse the quinoa, dice the bell pepper and onion, and open the cans of black beans and diced tomatoes (if using). Measure out the spices and have them at the ready.

Step 2: Main Cooking Process

In a microwave-safe mug or bowl, combine the rinsed quinoa, black beans, diced veggies, and spices. Give it a good stir to evenly distribute the ingredients. Microwave on high for 2-3 minutes, then stir and microwave for an additional 1-2 minutes, or until the quinoa is tender and the vegetables are softened.

Step 3: Final Steps/Assembly

Carefully remove the mug from the microwave (it’ll be hot!) and give the contents a final stir. Taste and adjust the seasoning as needed, adding a pinch of salt, pepper, or extra spices to suit your preferences.

Variations & Time-Saver Tips

Creamier Texture: Stir in a dollop of Greek yogurt or sprinkle with shredded cheese for a creamy, indulgent twist.
Make-Ahead Meal Prep: Cook a big batch of the basic quinoa and bean mixture and portion it out into individual mugs for easy grab-and-go meals throughout the week.
Spice It Up: For an extra kick of heat, try adding a sprinkle of cayenne pepper, a few dashes of hot sauce, or some finely chopped jalapeño or serrano pepper.
Swap in Frozen Veggies: Frozen bell peppers and onions work great in this recipe. Just be sure to microwave them a bit longer to ensure they’re heated through.

Serving, Storage & Reheat

Serve with: a fresh salad, crusty bread, or a sprinkle of shredded cheese.

Storage: Leftovers can be stored in an airtight container in the fridge for up to 4 days, making it a great make-ahead option for busy days.

Microwave Reheat: Simply pop the mug back in the microwave and heat for 1-2 minutes, or until piping hot.

Make-Ahead: The basic quinoa and bean mixture can be made in advance and stored in the fridge for up to 4 days. When you’re ready to enjoy it, simply reheat the mixture in the microwave, then top with your desired fresh ingredients.

Nutrition Info

This Savory Quinoa and Black Bean Mug Bowl is a nutritional powerhouse, packed with plant-based protein, fiber, and a variety of vitamins and minerals. Each serving provides a balanced blend of complex carbs, healthy fats, and antioxidants to keep you feeling full and satisfied. It’s an excellent choice for those looking to support their weight management goals with a comforting, nutrient-dense meal.

Serving Size: 1 mug bowl
Calories: 350 kcal
Protein: 16 g
Carbs: 52 g
Fat: 7 g
Sodium: 450 mg

FAQs

Can I make this recipe ahead of time?

Absolutely! The basic quinoa and bean mixture can be made in advance and stored in the fridge for up to 4 days. When you’re ready to enjoy it, simply reheat the mixture in the microwave, then top with your desired fresh ingredients.

Can I use frozen veggies instead of fresh?

Definitely! Frozen bell peppers and onions work great in this recipe. Just be sure to microwave them a bit longer to ensure they’re heated through.

Is this recipe gluten-free?

Yes, this Savory Quinoa and Black Bean Mug Bowl is naturally gluten-free. Quinoa is a naturally gluten-free grain, and the other ingredients used in the recipe are also gluten-free.

Can I make this vegan?

Absolutely! This recipe is already vegetarian, and you can easily make it vegan by omitting the optional cheese or yogurt topping.

How can I make this spicier?

For an extra kick of heat, try adding a sprinkle of cayenne pepper, a few dashes of hot sauce, or some finely chopped jalapeño or serrano pepper.

Savory Quinoa and Black Bean Mug Bowl