Name: Quinoa and Black Beans
Ingredients: 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 medium 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

Ingredients

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 medium 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

Directions

1.	Rinse quinoa very well to remove bitter coating. Drain and rinse can of black beans. Chop onion, garlic and red peppers.
2.	Heat oil in medium saucepan over medium heat. Stir in onion, garlic and chopped red pepper. Sauté until lightly browned.
3.	Mix quinoa into the saucepan and cover with no sodium vegetable broth.
4.	Season with cumin, curry powder and red pepper flakes, black pepper. Bring to boil. Cover, reduce heat and simmer for 20 minutes.
5.	Stir salt-free 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. Variations: use 2 cans black beans; use 1 cup frozen corn kernels instead of sweet red peppers; vary seasonings to your taste.

Nutritional Summary

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

Calorie Breakdown: 12% fat, 70% carbs, 18% prot.

Nutrition Facts

Serving Size

per serve

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.