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Tags: healthy, quinoa, kidney_bean, bean, chickpea, cashew, nutritional_yeast

Quin-Bean Hash is Nothing Like any other Hash

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An illustrated recipe combining quinoa, kidney beans and chickpeas in a savory sauce

Hash is probably the wrong name for this dish, given that nothing has been chopped to make it. (Bonus point to you if you knew that "hash" comes from from the French verb for chop, "hacher.") Hash seems to fit nonetheless, because of both flavour (savory) and texture (somewhere between dry and moist). However, there are important differences between this dish and classical hash, and those differences matter to you or you wouldn't be reading this. First of all, if this hash was served at a diner, you could not in good conscience call said diner a greasy spoon. The spoon is not greasy. There is no hint of greasiness. In fact, this hash is grease-free save for a couple of tablespoons of EVOO. Second of all, the usual hash ingredients have been replaced by quinoa, kidney beans and chickpeas. I realize that might not be quite enough to get you firmly into the cephalic phase in anticipation of a delicious meal, but something magical happens when you mix those nutritional good guys with the simple vegan non-cheese sauce that we've used previously in vegan mac-n-cheese. The magical flavour synergy is sealed by a short spell in the oven, in a casserole dish topped with breadcrumbs. (The breadcrumbs can be safely left out if you like your meals gluten-free.) The end result is nutty, cheesy and lemony, with a rib-sticking texture. It also responds very well to a generous sprinkling of your favourite hot sauce. Having it share the plate with some nice crispy roasted broccoli provides for contrasting textures and makes the whole meal just that much more enjoyable. How bout a nice apple crisp for dessert?


1 cup organic quinoa

2 Tbl extra virgin olive oil

2 cloves of garlic

1 1/2 cups raw cashews (not roasted)

2 cups unsweetened soy milk

2/3 cup nutritional yeast

1 Tbl dijon mustard

3 Tbl lemon juice

1/2 tsp turmeric

1/4 teaspoon smoked paprika

1 teaspoon salt

1 18 oz (540 mL) can chickpeas, drained and rinsed

1 18 oz (540 mL) can kidney beans, drained and rinsed

1/2 cup breadcrumbs (optional)

fresh ground pepper to taste


Preheat oven to 350 °F

In a medium-sized saucepan, bring 1 1/2 cups of water to a boil.

Mix in quinoa, stir and reduce heat to medium-low.

Cover and cook for 12-15 minutes, until all liquid has been absorbed.

cooked quinoa

Remove from heat, and set aside covered.

Peel the garlic. If you have a mortar and pestle, coarsely chop the garlic and then pound it to pulp with a little salt. (If you don't have one, just mince the garlic with the salt.)

garlic and salt in a mortar and pestle pounding the garlic garlic paste

In a large, deep skillet, warm the olive oil on medium-low heat and add the smashed garlic and let cook a few minutes so the garlic mellows a bit and the flavour blends into the olive oil.

Grind the cashews into crumbs in a food processor.

cashews in the food processor ground cashews

Then, with the processor still running, slowly pour in the soy milk.

adding the soy milk to the ground cashews

Process for half a minute or so.

cashew/soy milk mixture after processing

Add the cashew/soy milk mixture to the skillet.

cashew/soy milk mixture in the skillet with olive oil and garlic

Add the nutritional yeast into the skillet and mix well.

nutritional yeast added to the sauce

Add mustard, lemon juice, turmeric, paprika and salt to skillet.

remaining ingredients added to skillet

And mix well into a creamy sauce.

mixed sauce

Turn off heat.

Add the beans and chickpeas and mix well.

beans and chickpeas added to sauce

Add the pot of quinoa and mix well.

quinoa added mixture ready in the skillet

Transfer the contents of the skillet to a medium casserole dish.

ready for baking in a casserole dish

If desired, sprinkle 1/2 cup breadcrumbs over the top.

Bake for 20 minutes.

Serve with something green and crunchy.

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Posted: Monday, January 5, 2015