Quinoa, Tomatoes and Black Beans

Wed, Mar 24, 2010

Main Courses, Recipes, Side Dishes

Many of us are looking to eat more healthy foods. Some of us also are looking to eat gluten-free for a number of reasons. Here’s a recipe for quinoa and black beans that fills both needs along with being vegetarian and vegan!

Serves 5
Time required 30 minutes
Difficulty level 2
Cost of ingredients 5 USD

1 cup (250ml) quinoa
2 cloves garlic, peeled and minced
1 ½ cup (355ml) vegetable broth, low sodium
1 (15 oz) can (425g) black beans, rinsed and drained
1/4 cup (4g) fresh cilantro, washed and roughly chopped
3 green onions, sliced, tops reserved but also sliced
½ cup (125ml) cherry tomatoes, halved
1 teaspoon (5ml) olive oil
¼ teaspoon(.4g) cayenne pepper
½ teaspoon (1g) cumin
Salt and pepper to taste

Heat the oil in a sauce pan over medium heat. Add onion (not tops) and garlic to the pan and allow to brown slightly.

Mix in quinoa and cover with the vegetable broth, seasoning with cumin, cayenne pepper, salt and pepper. Bring to a boil, cover and reduce heat allowing it to simmer about 20 minutes.

Stir in black beans and cilantro, and allow to cook 5 more minutes. Add in tomato halves and green onion tops.

Serve with boneless skinless chicken breast or eat by itself, it is plenty filling!

Serving size 1/5 (190g) of recipe (Percentages based on a 2,000 calorie diet)
Nutrition Facts (per serving): Cal. 205, Total fat 0g, Sat. Fat 0g, Trans Fat 0g, Monounsaturated Fat .8g, Polyunsaturated Fat 1.3, Cholesterol 0g, Sodium 208mg, Total Carbohydrates 36g, Dietary Fiber 7g, Sugars 1g, Vit. A 20%, Vit. C 11%, Calcium 5%, Iron 23%

Photo by Andrew d miller

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This post was written by:

Rochelle - who has written 324 posts on Made in Kitchen Blog.

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