Quinoa and Black Beans Recipe

Looking for an easy Quinoa and Black Beans recipe? Learn how to make Quinoa and Black Beans using healthy ingredients.


Submitted by kritchie084

Makes 10 servings



Very flavorful alternative to black beans and rice. Quinoa is a nutty grain from South America. Quinoa is: * Low in saturated fat * No cholesterol * Very low in sodium * No sugar * High in manganese * High in magnesium * High in phosphorus * High in Iron * High in Protien *All Nine Essential Amino Acids

Recipe Ingredients for Quinoa and Black Beans

1 teaspoon olive oil
1 small onion, chopped
3 cloves garlic, chopped
3/4 cup quinoa, uncooked
1 1/2 cups low-sodium chicken broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 cup corn
30 ounce black beans
1/2 cup cilantro, chopped

Recipe Directions for Quinoa and Black Beans

  1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.

  2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.

  3. Stir corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Categories

Main Dish, Side Dish

Nutrition Facts
Serving Size 158.6g
Amount Per Serving
Calories
362
Calories from Fat
24
% Daily Value*
Total Fat
2.7g
4%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
19mg
1%
Potassium
1397mg
40%
Total Carbohydrates
65.4g
22%
Dietary Fiber
14.4g
58%
Sugars
2.6g
Protein
21.2g
Vitamin A 2% Vitamin C 4%
Calcium 12% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
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