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Quinoa and Black Beans


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My fill doctor suggested quinoa as a good source of complete protein. I found this recipe on Allrecipes.com, tried it today, and it's really good!


Quinoa and Black Beans

1 teaspoon vegetable oil

1 onion, chopped

3 cloves garlic,c 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

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

Mix quinoa into the saucepan (if it hasn't been rinsed already, do that to avoid a bitter taste) and cover with vegetable broth. Season with cumin, cayenne pepper, salt and pepper. Bring the mixture to a boil. Cover, reduct heat, and simmer 20 minutes.

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


This makes 10 servings at 142 calories per serving with 6.9 grams of protein, 1.7 grams of fat, 25.6 grams of carbs, and 6.9 grams of fiber.

This has a nice zippiness to it, because of the spices--if you don't like that, just leave the cayenne out. I also added salt after serving--next time I'll put more in when cooking.

I'd never tried quinoa before, but I really like it!

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