5 from 3 votes
Quinoa with Black Beans and Corn
A very nutrient-dense and healthy bowl of quinoa and black beans. Great by itself or as a base for adding other protein on top!
Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins
Servings:
3
Calories:
202 kcal
Course:
Lunch, Dinner
Cuisine:
American
Ingredients
- 1 teaspoon olive oil
- 1 onion chopped, large
- 5 cloves garlic peeled and chopped
- 3/4 /4 cup quinoa uncooked
- 1 1/2 /2 cups vegetable broth low sodium
- 1 teaspoon cumin ground
- 1/4 /4 teaspoon cayenne pepper
- salt to taste
- black pepper to taste
- 1/2 /2 corn kernel canned
- 1 black beans 15 ounce can, drained
- 1/2 /2 cup cilantro chopped, fresh
Instructions
- Heat the oil in a pan over medium heat. Add onions until lightly browned, then add the garlic until lightly browned.
- Add quinoa, broth, spices, salt and pepper into the pan.
- Bring to a boil on high, then simmer on low for 20 minutes.
- Add beans and corn to the pan over low heat (if necessary) until heated through. Add cilantro and serve.
Cup of Yum
Nutrition Information
Serving
0g
Calories
202kcal
(10%)
Carbohydrates
34g
(11%)
Protein
7g
(14%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Sodium
7mg
(0%)
Potassium
339mg
(7%)
Fiber
4g
(16%)
Sugar
2g
(4%)
Vitamin A
249IU
(5%)
Vitamin C
5mg
(6%)
Calcium
44mg
(4%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 3 Serving
Amount Per Serving
Calories 202
% Daily Value*
| Serving | 0g | |
| Calories | 202kcal | 10% |
| Carbohydrates | 34g | 11% |
| Protein | 7g | 14% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Sodium | 7mg | 0% |
| Potassium | 339mg | 7% |
| Fiber | 4g | 16% |
| Sugar | 2g | 4% |
| Vitamin A | 249IU | 5% |
| Vitamin C | 5mg | 6% |
| Calcium | 44mg | 4% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.