Quinoa and Black Beans – Everyday Delicious

Quinoa with Corn and Black Beans

So everyone says quinoa is one of those amazing foods. Not only is the pronunciation pretty cool – ‘keen-wah’ – but it’s packed with protein, iron, fiber, and is gluten free.  The name alone scared me at first but I never really tried cooking it because I thought it would be difficult or taste bad.  I was totally wrong.  It’s super easy to cook and very delicious.  This recipe in particular highlights how great it is.  It’s wonderful left over, combined with chicken, salsa or even low fat sour cream.  I literally ate this as my lunch at work for two weeks straight and loved it every time.  At around 140 calories for an entire cup, this tasty dish is sure to please and keep you feeling good.

– H

Recipe courtesy of AllRecipes – Quiona and Black Beans

Modified slightly by adding a tablespoon of tomatillo salsa, less black beans and low sodium chicken stock to the finished product

Ingredients:

1 tsp vegetable oil

1 onion, chopped

3 cloves garlic, chopped

3/4 cup uncooked quiona

1 1/2 cup low sodium chicken broth

1 tsp ground cumin

1/4 tsp cayenne pepper

1 cup frozen corn kernels

1 can (15 oz) black beans – drained and rinsed

chopped fresh cilantro to taste

Directions:

1. Heat oil in saucepan over medium heat. Stir in onion and saute until brown.  Add garlic and saute a few seconds more until fragrent.

2. Mix quiona into saucepan and cover with chicken broth.  Season with cumin, cayenne and any salt and pepper to taste. Bring mixture to a boil. Cover, reduce head and simmer 20 minutes

3. Stir frozen corn into saucepan and simmer 5 minutes more.  Mix in black beans and cilantro

Recommended served with a few tablespoons of tomatillo salsa

Nutrition:

Serving size = 1 cup

142 calories

1.7 g fat

6.9 g protein

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One thought on “Quinoa and Black Beans – Everyday Delicious

  1. Looks delicious! I am always looking for healthy, easy recipes. I can’t wait to try this one!

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