La Cucina #27 - Quinoa

Quinoa and Black Beans

Makes 4 servings

Prep: 15 minutes
Cook: 35 minutes

Shopping List:

• 3 ml or ½ teaspoon vegetable oil
• ½ onion, chopped
• 1½ cloves garlic, peeled and chopped
• 65 gr or ¼ cup uncooked quinoa
• 180 ml or ¾ cup vegetable broth
• 1 gr or ½ teaspoon ground cumin
• 0.2 gr or ⅛ teaspoon cayenne pepper
• salt and freshly ground pepper to taste
• 80 gr or ½ cup frozen corn kernels
• 450 gr or 1 [15 ounce] can black beans, rinsed and drained
• 10 gr or ¼ cup chopped fresh cilantro

TO MAKE:

1. Heat the oil in a medium saucepan over medium heat.
2. Stir in the onion and garlic, and saute until lightly browned.
3. Mix quinoa into the saucepan and cover with vegetable broth.
4. Season with cumin, cayenne pepper, salt, and freshly ground pepper.
5. Bring the mixture to a boil.
6. Cover, reduce heat, and simmer for 20 minutes,
7. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through.
8. Mix in the black beans and cilantro, and heat through.
9. Serve!

Footnote: Quinoa is often referred to as a “wonder food,” it is a versatile and healthy addition to your table. It’s most often treated like a grain [in fact, it’s a seed], but, unlike grains or rice, it’s a complete protein, making it a smart choice for any meal.

ENJOY !

Amount Per Serving
Calories: 153
Total Fat 1.7g
Saturated Fat 0.2g
Cholesterol 0mg
Sodium 517mg
Total Carbohydrates 27.8g
Dietary Fiber 7.8g
Protein 7.7g

PDF of this recipe: 20121129-Quinoa-and-Black-Beans