Max’s “Beanoa” Bowl

My grandson Max was here for 3 weeks in August. What a wonderful opportunity to be with him on a daily basis and just “hang out.”  Turns out he is a good cook and he concocted this dish from my sprouted quinoa by Tru Roots and our own sprouted pinto beans.* He calls it Beanoa (bean-wha) because it is basically beans and quinoa. Thanx, Max. Love the title of your creation!

Also, September 1oth, today, is National Grandparents Day, and tomorrow is Max’s birthday, so I thought I would post this for both reasons. He is my only grandchild, and therefore my favorite!



This is a cooking-by-the-strings-of-your-apron dish, because I did not consider it for a posting until we were assembling it, so the amounts are very flexible. Max seems very comfortable with this approach, a habit I think he  learned from his Dad, who is also a good cook.

Utensils: Cutting board and knife, medium-sized fry pan, two 2 qt. saucepan, serving bowl
Prep Time:  (Not counting the sprouting time) 15 minutes
Cooking Time: 35 minutes to cook sprouted beans; if using canned beans, only 15 minutes for quinoa. Canned or boxed beans will be drained and added to quinoa and cooked a couple of minutes when dish is assembled.
Categories: Vegan if using oil not ghee, gluten-free, No sugar added
(Note: I will be posting info about phytic acid in beans in a few days, related to sprouting.)


one cup or more of (sprouted) pinto beans*
1/4-1/2 cup dry (sprouted) quinoa
1-2 Tbl. ghee or coconut or olive oil
3-4 slices organic leek
one sliver fresh ginger
one garlic clove
Herbs & Spices to taste: (Feel free to choose your own)
salt & pepper, caraway seeds, cumin, paprika

*Beans can be canned (no BPA lining) or packed in boxes or sprouted

Directions for Sprouting:

Purchase 1/2 pound of organic pinto beans. Rinse and soak overnight in more than enough water to cover. Next morning, drain in a colander and place over a bowl to catch dripping water. Rinse 2-3 times a day until the sprout “tail” is no longer than the bean itself. This varies depending on the season, but figure 2-3 days. Take sprouted beans and place on a cookie sheet and then in the freezer. When frozen, scoop up beans like marbles and place in a freezer bag. Scoop out what you need when making a dish.  (If using canned or boxed beans, no need to follow Step#1 in the directions below.)


  Max’s finely minced garlic and ginger with sliced leek.

Directions for Dish:

1. Place at least one cup of sprouted beans (or one can) in a 2 qt. sauce pan and add enough water to cover. Cook for about 35 minutes.
2. Follow directions for cooking the quinoa while beans are cooking. (Bring water to a boil, add rinsed quinoa, and cook on medium heat for about 15 minutes.)

     Below is sprouted quinoa in red, white and black, cooking on the stove.

3. While the quinoa and the beans are cooking in separate pots, slice the leek, and mince the ginger and garlic; sauté in a small fry pan with oil or ghee for about 5 minutes.
4. When beans are soft, drain and add to the fry pan for about 5 minutes. Then add cooked quinoa.
5. Finally, stir in the spices to taste and serve hot, topped with some paprika and if you have any fresh herbs, feel free to add to the finished dish as a garnish. (I had plenty of chives for this purpose.)



Chilled Quinoa Summer Salad

Quinoa is now a household word for people interested in The Good Taste of Health (my motto). But did you know how good it is for you?


Quinoa is the seed of a plant known scientifically as Chenopodium quinoa.

It is high in many nutrients,* and is often referred to as a “superfood.”

Quinoa (pronounced KEEN-wah) is actually not a grain, but a pseudo-cereal, a seed that is prepared and consumed like a grain.

However, quinoa is higher in nutrients than most grains.*

Quinoa has a crunchy texture and nutty flavor. It is also gluten-free, so it can be enjoyed by individuals who are sensitive to gluten or wheat.

*Quinoa contains more vitamins, nutrients, and antioxidants than any other grain. In fact, you’ll get an impressive list of vitamin B6, thiamin, niacin, potassium, and riboflavin, plus minerals like copper, zinc, magnesium, and folate, as well as the antioxidants and phytonutrients (See my Glossary) quercetin, and kaempferol, which lend anti-inflammatory and disease-fighting prowess to each bowl consumed. (


Utensils: Strainer, 1 1/2 qt. pot, cutting board and knife, mixing bowl, serving bowl or platter.
Prep. & Cooking Time: 15-20 minutes
Categories: Vegan, Gluten Free, Sugar Free


2/3 cup dry (sprouted)+ quinoa (= 2 cups  cooked)
1 cup water or stock
One cup chopped or grated veggies. I used:
zucchini, yellow squash, leek, carrot, 1/4 avocado (peeled)
6-8 sliced black olives (optional)
0ne garlic clove, minced
almost 1/3 cup oil (olive, grape seed, or avocado oil)
juice of 1/2 lemon
Sprouts or microgreens for garnish
Salt & Pepper to taste

+Sprouted grains and beans are easier to digest and increase in nutrition. If sprouted quinoa is not available, regular quinoa (multi-colored looks best!) works also.


  1. Rinse dry quinoa in a strainer. Drain well. (Can also be soaked for a few minutes if you wish.) Place in water or stock in pot and cook on medium heat about 15 minutes, until all liquid is absorbed. The tiny grains will puff up.
  2. While the quinoa is cooking, dice the leek, grate the zucchini and yellow squash, grate or slice the carrot, slice the avocado, and mince the garlic.
  3. Measure out the oil and squeeze the lemon and add to veggies in a bowl. Toss well, adding black olives, if using. Refrigerate
  4. When the quinoa is cooked, cool in fridge. When cool, mix cooked quinoa with veggies. Add salt and pepper to taste.
  5. Right before serving, place salad in a bowl or on a platter, add sprouts or  microgreens and serve.Yield: About 3 cups of salad. Serves 3 as a side dish.

Note: Feel free to use or substitute other veggies in season, such as cherry tomatoes, chopped cucumber, scallions, etc. You may also add beans, such as chickpeas, adzuki beans, black beans, etc. For more flavor, chop some fresh dill or fresh parsley into the dish when the veggies are tossed with the quinoa.


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