Quinoa and Black Beans Recipe
Category: Diet Recipes, Low Fat diet recipes, Vegan diet recipes, Vegetarian diet recipes
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Black beans are one of my favorite foods, and in this flavorful alternative to beans and rice, corn and quinoa (a nutty South American grain) lend the beans a delicious flavor. The quinoa is similar to couscous and lighter than traditional rice, but it is also higher in protein and lower in carbs. I found this recipe at one of my favorite sites, AllRecipes.
- Calories: 152
- Total Fat: 1.7g
- Cholesterol: 0mg
- Sodium: 513mg
- Total Carbs: 27.5g
- Dietary Fiber: 7.7g
- Protein: 7.7g
Servings: 10
Ingredients:
* 1 teaspoon vegetable oil
* 1 onion, chopped
* 3 cloves garlic, peeled and chopped
* 3/4 cup uncooked quinoa
* 1 1/2 cups vegetable broth
* 1 teaspoon ground cumin
* 1/4 teaspoon cayenne pepper
* salt and pepper to taste
* 1 cup frozen corn kernels
* 2 (15 ounce) cans black beans, rinsed and drained
* 1/2 cup chopped fresh cilantro
Directions:
1. Heat the oil in a medium saucepan over medium heat. Saute onion and garlic until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season and bring the mixture to a boil. Cover, reduce heat, and simmer for 20 minutes.
3. Stir frozen corn into the saucepan and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.
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Tags: high carb, Incan, low calorie, low fat, moderate fiber, Moderate Protein, Side Dish, South American, Vegan, vegetarian
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