Quinoa & Black Beans Recipe

Quinoa is a whole grain from South America and a good source of plant protein and fiber. Quinoa is rich in fiber which is more than white or brown rice. Fiber in quinoa help to reduce cholesterol and blood sugar level, thus lowering the risk of diabetes and heart disease.

Learn how to cook perfect quinoa with black beans, both are good for your heart to work into your diet.

Recipe by: 3LIONCUBS

Preparation Time: 15 mins
Cook Time: 35 mins
Total: 50 mins
Servings: 10

Ingredients
1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, chopped
¾ cup quinoa
1 ½ cups vegetable broth
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
salt and ground black pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsed and drained
½ cup chopped fresh cilantro

Nutrition Facts
Per Serving:
153 calories; protein 7.7g; carbohydrates 27.8g; fat 1.7g; sodium 516.9mg.

Directions
Step 1
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned about 10 minutes.

Step 2
Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed about 20 minutes.

Step 3
Stir frozen corn into the saucepan, and continue to simmer until heated through about 5 minutes. Finally, mix in the black beans and cilantro. Ready to serve.

Reference:
Allrecipes. Quinoa and Black Beans. Viewed on 1 Aug 2022, from: https://www.allrecipes.com/recipe/49552/quinoa-and-black-beans/