South American Quinoa and Black Beans
527
This flavorful dish can be served as a main entree or side dish, hot, at room temperature or even cold.
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 |
|
| 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 |
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.
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?
happyzhangbo
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 :)
over 10 years agolynn in ma
Thanks! The tasting spoon set was a Christmas gift---I couldn't wait to use them!
over 10 years ago