Fun with Quinoa

After having a black bean and quinoa dish at a party I was delighted to find my own recipe to try. This first time recipe was a winner and I urge everyone to start eating this super food if you’re not already!

Quinoa and Black Beans

Ingredients

  • cooking spray
  • 1 onion, chopped
  • 3 cloves garlic, peeled and chopped
  • 3/4 cup uncooked quinoa
  • 1 1/2 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • salt and pepper to taste
  • 1 cup frozen corn kernels
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro

Directions

  1. Saute the onion and garlic in a medium saucepan sprayed with cooking oil spray until lightly browned.
  2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
  3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

The original recipe calls for this to be 10 servings. I’m not quite sure how they manage that unless everyone is getting a super tiny spoonful. We divided this into quarters and served with chicken breast. Can’t wait to have this again – yum!

Nutritional Info

 (based on 4 servings)

Calories 245.5
  Total Fat 2.3 g
      Saturated Fat 0.0 g
      Polyunsaturated Fat 0.0 g
      Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 298.1 mg
  Potassium 52.2 mg
  Total Carbohydrate 45.8 g
      Dietary Fiber 10.5 g
      Sugars 2.3 g
  Protein 12.2 g
  Vitamin A 6.4 %
  Vitamin C 9.3 %
  Calcium 4.5 %
  Iron 25.0 %
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