Quinoa and Black Beans

WELLNESS/ FITNESS II COOK BOOK

Quinoa and Black Beans

Ingredients:

-1 teaspoon vegetable oil

-1 onion, chopped

-3 cloves garlic, chopped

-3/4 cup quinoa

-1 1/2 cups vegetable broth

-1 teaspoon ground cumin

-1/4 teaspoon cayenne pepper

-Salt and ground black pepper to taste

-1 cup frozen corn kernels

-2 (15 ounce) cans black beans, rinsed and drained

-1/2 cup chopped fresh cilantro

Directions:

1.Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.

2.Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.

3.Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.


This recipe is very healthy with only a whopping 153 calories! Now that may not seem like a lot and it isn’t to be honest, but these calories are very full and nutritious packing a whole 7.7 grams of protein. This meal is also very low in sugar, the major cause of fat, the sugar content is only 1.5 grams in the entire meal. This is also almost entirely organic which is good for people with gluten problems, the only thing in this recipe that is not organic is table salt and canned Black Beans. This may also attract people with cholesterol problems, this meal has absolutely NO cholesterol in it which makes this a prime choice for any person looking to stay healthy .

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