South American Quinoa & Black Beans
This flavorful dish can be served as a main entree or side dish, hot, at room temperature or even cold.
Yield
6 servingsPrep
10 minCook
33 minReady
43 minLow in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 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 |
|
| ⅛ | teaspoon |
cayenne pepper
or as much as desired |
|
| ¼ | teaspoon |
salt
|
|
| ⅛ | 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 |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 15 | ml |
vegetable oil
|
|
| 1 | small |
green bell peppers
chopped |
|
| 0.5 | medium |
yellow onion
or red, chopped |
*
|
| 2 | cloves |
garlic
minced |
|
| 118 | ml |
quinoa
rinsed and drained |
|
| 237 | ml |
stock
vegetable or low sodium chicken |
|
| 5 | ml |
cumin
ground |
|
| 0.6 | ml |
cayenne pepper
or as much as desired |
|
| 1.3 | ml |
salt
|
|
| 0.6 | ml |
black pepper
|
|
| 118 | ml |
whole kernel corn, frozen
|
* |
| 433.5 | ml/g |
black beans
rinsed and drained |
|
| 59 | ml |
cilantro
fresh, chopped, or 1 1/2 tsp. dried |
|
| 1 | splash |
lime juice
fresh (optional) |
*
|
| 3E+1 | ml |
scallions, spring or green onions
sliced, optional |
|
Directions
Heat oil in a medium saucepan over medium heat. Stir in green pepper, onion and garlic; sauté until lightly browned, about 8 minutes.
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.
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.
