Name: Quinoa and Black Beans
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Ingredients: 3/4 cup dry quinoa; 1 tsp olive oil; 3 cloves garlic; 15 oz black beans; 3/4 cup chopped sweet red pepper; 1 can diced tomatoes; 1 jalapeno, seeded and minced; 1 tsp curry powder; 1 tsp cumin; 1 tsp red pepper flakes; 1 medium onion, chopped; 1 dash black pepper; 1 1/2 cups vegetable broth

Ingredients

3/4 cup chopped sweet red pepper

1 can diced tomatoes

1 jalapeno, seeded and minced

1 tsp curry powder

1 tsp cumin

1 tsp red pepper flakes

1 medium onion, chopped

1 dash black pepper

1 1/2 cups vegetable broth

Directions

1.	Rinse quinoa very well to remove bitter coating. Drain and rinse can of black beans. Chop onion, garlic and peppers.
2.	Heat oil in medium saucepan over medium heat. Stir in onion, garlic and peppers. Sauté until lightly browned.
3.	Mix quinoa into the saucepan and cover with vegetable broth.
4.	Season with cumin, curry powder and red pepper flakes, and black pepper. Bring to boil. Cover, reduce heat and simmer for 20 minutes.
5.	Stir diced tomatoes and black beans into saucepan and continue to simmer about 5 minutes until heated through.
6.	Optional: Add 1/2 cup chopped fresh cilantro at end.
7.	Variations: Use 2 cans black beans; use 1 cup frozen corn kernels instead of sweet red peppers; vary seasonings to your taste.

Nutrition summary

There are 108 calories in 1 serving of Quinoa and Black Beans.

Calorie split: 12% fat, 70% carbs, 18% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

108

% Daily Values*

Total Fat

1.5g

2%

Saturated Fat

0.198g

1%

Trans Fat

-

Polyunsaturated Fat

0.468g

Monounsaturated Fat

0.588g

Cholesterol

0mg

0%

Sodium

646mg

28%

Total Carbohydrate

19.44g

7%

Dietary Fiber

4.4g

16%

Sugars

1.74g

Protein

5.1g

Vitamin D

-

Calcium

39mg

3%

Iron

2.45mg

14%

Potassium

333mg

7%

Vitamin A

23mcg

3%

Vitamin C

26.9mg

30%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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