Quinoa and Black Beans
A high protein vegetarian dish, good hot or cold, especially the next day.
1 1/2 cups vegetable broth
1 tsp cumin
1 tsp curry powder
1 dash black pepper
1 tsp red pepper flakes
1 tsp olive oil
3 cloves garlic
1 <span class="measurestring" title="medium (2-1/2" dia)">medium</span> onion, chopped
3/4 cup chopped sweet red pepper
1 can diced tomatoes
1 jalapeno, seeded and minced
15 oz black beans
3/4 cup dry quinoa
Rinse quinoa very well to remove bitter coating. Drain and rinse can of black beans. Chop onion, garlic and red peppers.
Heat oil in medium saucepan over medium heat. Stir in onion, garlic and chopped red pepper. Sauté until lightly browned.
Mix quinoa into the saucepan and cover with no sodium vegetable broth.
Season with cumin, curry powder and red pepper flakes, black pepper. Bring to boil. Cover, reduce heat and simmer for 20 minutes.
Stir salt-free diced tomatoes and black beans into saucepan and continue to simmer about 5 minutes until heated through.
Optional: add 1/2 cup chopped fresh cilantro at end. Variations: use 2 cans black beans; use 1 cup frozen corn kernels instead of sweet red peppers; vary seasonings to your taste.
in 1 serving of Quinoa and Black Beans.
, 70% carbs, 18% protein.
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