Healthy Eats: Quinoa with black beans and corn
This month’s recipe features quinoa, a delicious whole “grain” that is easy to digest, full of high quality protein and fiber, and can form the basis of many a delicious meal. Right about now many of you might be thinking “Quin-WHAT?” Quinoa (pronounced keen-wah) is not a grain, but rather a seed. When cooked quinoa is light, fluffy, slightly crunchy and subtly flavored. Quinoa takes 15 minutes or less to cook and once it is done you can mix it with a variety of ingredients to create a diverse and delicious meal! At only 76 calories a serving this month’s recipe is sure to be a crowd pleaser!

Quinoa & Black Beans

Prep Time: 15 minutes | Cook Time: 35 minutes | Ready in: 50 minutes | Servings: 10

Nutritional Information
Calories: 76 | Total Fat: 1.5g | Cholesterol: 0mg

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. Stir in the onion and garlic; sauté 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 frozen corn into the saucepan. Continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Serve this versatile dish immediately or refrigerate and save for later. Add your own personal touch to this recipe by including tomatoes, zucchini or bell peppers.

(Recipe courtesy of AllRecipes.com)

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