Black Beans and Quinoa

Name: Black Beans and Quinoa Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Ingredients: 1 tablespoon olive oil; 1 medium sweet or yellow onion diced; 2 cloves garlic minced; 3/4 cup quinoa (uncooked) rinsed (red or white will work); 1 (15 ounce) can black beans(low sodium preferred) drained and rinsed; 1 teaspoon chili powder; 1 teaspoon cumin; 1/4 teaspoon crushed red pepper flakes (more or less to taste); 1/2 teaspoon black pepper; Kosher or sea salt to taste; 1 (4.5 ounce) can diced green chilis; 1 (10 ounce) can diced tomatoes; 1/2 cup freshly chopped cilantro; 1 3/4 cup vegetable broth low sodium

Minutes to Prepare: 10
Minutes to Cook: 20

Number of Servings: 4

Ingredients

1 tablespoon olive oil1 medium sweet or yellow onion, diced2 cloves garlic, minced3/4 cup quinoa (uncooked), rinsed (red or white will work)1 (15 ounce) can black beans(low sodium preferred), drained and rinsed1 teaspoon chili powder1 teaspoon cumin1/4 teaspoon crushed red pepper flakes (more or less to taste)1/2 teaspoon black pepperKosher or sea salt to taste1 (4.5 ounce) can diced green chilis1 (10 ounce) can diced tomatoes1/2 cup freshly chopped cilantro1 3/4 cup vegetable broth, low sodium

Directions

n a large skillet add olive oil, turn to medium-low heat and saute diced onions until tender, about 4 minutes, add garlic and saute one additional minute. Add the remaining ingredients in the order listed above. Cover, bring to a boil, reduce heat to a low boil and cook 15-20 minutes or until liquid is absorbed. Remove from heat and allow to sit 5 minutes covered before serving. Fluff quinoa with a large spoon and serve.

Serving Size: 4 one+ cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user 64TISH.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 250.3
Total Fat: 6.1 g
Cholesterol: 0.0 mg
Sodium: 747.3 mg
Total Carbs: 41.1 g
Dietary Fiber: 7.0 g
Protein: 9.1 g

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