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South American Quinoa & Black Beans

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South American Quinoa and Black Beans

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

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

Amount Measure Ingredient Features
15 ml vegetable oil
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1 small green bell peppers
chopped
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0.5 medium yellow onion
or red, chopped
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2 cloves garlic
minced
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118 ml quinoa
rinsed and drained
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237 ml stock
vegetable or low sodium chicken
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5 ml cumin
ground
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0.6 ml cayenne pepper
or as much as desired
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1.3 ml salt
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0.6 ml black pepper
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118 ml whole kernel corn, frozen
*
433.5 ml/g black beans
rinsed and drained
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59 ml cilantro
fresh, chopped, or 1 1/2 tsp. dried
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1 splash lime juice
fresh (optional)
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3E+1 ml scallions, spring or green onions
sliced, optional
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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 Arrow up button

Comments


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 :)

lynn in ma

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% 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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