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South American Quinoa and Black Beans

 
South American Quinoa and Black Beans
153

This flavorful dish can be served as a main entree or side dish, hot, at room temperature or even cold.

Yield

6

servings

Prep

10

min

Cook

33

min

Ready

43

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 tablespoon vegetable oil
1 small green bell peppers
chopped
½ medium yellow onion
or red, chopped
*
2 cloves garlic
minced
½ cup quinoa
rinsed and drained
1 cup stock
vegetable or low sodium chicken
1 teaspoon cumin
ground
teaspoon cayenne pepper
or as much as desired
*
¼ teaspoon salt
teaspoon black pepper
*
½ cup whole kernel corn, frozen
*
15 ounces black beans
rinsed and drained
¼ cup cilantro
fresh, chopped, or 1 1/2 tsp. dried
1 splash lime juice
fresh (optional)
*
2 tablespoons scallions, spring or green onions
sliced, optional

Directions

  1. Heat oil in a medium saucepan over medium heat. Stir in green pepper, onion and garlic; sauté until lightly browned, about 8 minutes.

  2. Mix in the quinoa and toast 2 minutes; add the broth and season with the cumin, cayenne pepper, salt and black pepper. Bring to a boil; cover, reduce heat to low and simmer until almost all the liquid is absorbed, about 20 minutes.

  3. Stir in the frozen corn and continue to simmer about 5 minutes. Stir in the black beans and cilantro.

May add a splash of lime juice, if desired.

Garnish with sliced scallions, if desired.

 

* not incl. in nutrient facts

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Comments

happyzhangbo
Toronto , Ontario, Canada
 almost 5 years ago

Lynn, I absolutely love the way you presented this dish, it looks beautiful and appetizing. A great dish for a pot luck, or any occasion. Definitely my kind of food, delicious and nutritious. I will give it a try for sure, thanks for another yummy recipe with beautiful photos. Happy Cooking :)

lynn in ma
Leicester, MA, United States
 almost 5 years ago

Thanks! The tasting spoon set was a Christmas gift---I couldn't wait to use them!

Nutrition Facts

Serving Size 150g (5.3 oz)
Amount per Serving
Calories 15320% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 520mg 22%
Total Carbohydrate 8g 8%
Dietary Fiber 6g 26%
Sugars g
Protein 15g
Vitamin A 2% Vitamin C 22%
Calcium 5% Iron 18%
* based on a 2,000 calorie diet How is this calculated?

 

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