Quinoa and Black Beans - Recipes - Dietitian's Corner

rating out of 5.   I made a few minor changes, so will post the recipe as I received it, and make note of my changes below.     It was soooooo tasty!

QUINOA AND BLACK BEANS   (makes 10 servings of 1/2 c. each)

INGREDIENTS:

1 tsp. vegetable oil

1 onion chopped

3 cloves garlic, peeled and chopped

3/4 cup uncooked quinoa

1 - 1/2 cups vegetable broth

1 tsp. ground cumin

1/4 tsp. cayenne pepper

salt and pepper to taste

1 cup frozen corn kernels

2 (15 oz) cans black beans, rinsed and drained

1/2 cup chopped fresh cilantro

DIRECTIONS:

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

2.   Mix quinoa into the saucepan and cover with vegetable broth.   Season with cumin, cayenne pepper, salt and pepper.   Bring the mixture to a boil.   Cover, reduce heat, and simmer 20 minutes.

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

MY CHANGES:   I used a non-stick fry pan, instead of the saucepan. I used grapeseed oil instead of vegetable oil.   I used about 1 cup of chopped onion (1/2 a lg one).   I used minced garlic from a jar in the frig....1.5 tsp.    I added about 1/2 cup more vegetable broth, just before adding the corn.    I didn't have cayenne pepper, so I used 1/2 tsp. of chili powder.    I used only 1 can of black beans.   Making it my way, and dividing it into 5 servings.........it was 243 calories for each serving

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