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Quinoa with Black Beans

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Quinoa is high in protein, low in fat and cooks quickly, making it a terrific dinner choice. As is, this recipe works well as a grain side dish; to make it a main dish, double the serving size.

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 8

Ingredients

1
cup uncooked quinoa
2
cups chicken or vegetable broth
1
cup black beans (from 15-oz can), drained, rinsed
1/2
cup frozen whole kernel corn, thawed
1
small tomato, chopped (1/2 cup)
1/4
cup chopped fresh cilantro
4
medium green onions, chopped (1/4 cup)
1
tablespoon fresh lime juice
1
clove garlic, finely chopped
1/4
teaspoon salt

Directions

  • 1 Rinse quinoa thoroughly by placing in a fine-mesh strainer and holding under cold running water until water runs clear; drain well.
  • 2 In 2-quart saucepan, heat broth to boiling. Add quinoa; reduce heat to low. Cover; simmer 15 to 20 minutes or until liquid is absorbed.
  • 3 Fluff quinoa with fork. Stir in remaining ingredients. Cook uncovered about 3 minutes, stirring occasionally, until thoroughly heated.

Nutrition Info

The Quick Take:

  • Calories 130
  • Fat 1 1/2g
  • Saturated Fat 0g
  • Sodium 370mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
130
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
370mg
370%;
Total Carbohydrate
22g
22%
(Dietary Fiber
4g
4%
  Sugars
2g
2%
),
Protein
5g
5%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
6%;
Calcium
4%;
Iron
10%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 05/04/2011. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
130
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
370mg
370%;
Total Carbohydrate
22g
22%
(Dietary Fiber
4g
4%
  Sugars
2g
2%
),
Protein
5g
5%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
6%;
Calcium
4%;
Iron
10%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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