Quinoa and Black Beans
Ingredients:
- 1 teaspoon vegetable oil
- 1 onion, chopped
- 3 cloves garlic, chopped
- 3/4 cup quinoa
- 1 1/2 cups vegetable broth
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- salt and ground black 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 oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
- 2 Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
- 3 Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
Nutrion facts:
| Total Fat | 1.7g | 3% |
| Saturated Fat | 0.0g | |
| Cholesterol | 0mg | |
| Sodium | 517mg | 21% |
| Potassium | 333mg | 9% |
| Total Carbohydrates | 27.8g | 9% |
| Dietary Fiber | 7.8g | 31% |
| Protein | 7.7g | 15% |
| Sugars | 2g | |
| Vitamin A | 362IU | |
| Vitamin C | 5mg | |
| Calcium | 41mg | |
| Iron | 2mg | |
| Thiamin | 0mg | |
| Niacin | 2mg | |
| Vitamin B6 | 0mg | |
| Magnesium | 35mg | |
| Folate | 61mcg |
