Black Bean Quinoa

Healthy Living, Recipes

If you love beans and rice but need a gluten-free dish, this delicious quinoa recipe fits the bill. Spiced up with Mexican flavors, this flavorful side dish is also a great vegetarian taco filling.

Quinoa’s popularity as a gluten free food that contains a complete array of proteins keeps it in the nutritional spotlight. Find it at your local supermarket in the rice aisle, and feel free to experiment with different colored quinoa-they all have the same nutrition profile with small variances in cooking time. To prepare, follow the package instructions, being sure to rinse your quinoa thoroughly in cold water with a fine sieve to rinse away the bitter outer coating prior to adding it to the pot.

Although this recipe says to serve the dish warm, it will be just as good served as a cold salad. To eat this as a vegetarian main dish entrée, double or triple the serving size, even then the meal would total 438 calories, 72 grams of carbohydrate (or 5 carb servings for those carb counting), and 18 grams of protein. Full of fiber and protein, this side dish will keep you satisfied.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 1 Tbsp olive oil
  • 2 bell peppers, chopped
  • 2 scallions, chopped
  • 1 Tbsp chili powder
  • 1 can (15.5 oz) low-sodium black beans, rinsed and drained
  • 3 Tbsp lime juice
  • 2 cups cooked quinoa
  • 1/2 cup corn
  • 1 tsp ground cumin
  • 2 Tbsp chopped fresh cilantro
  • Black pepper to taste
  • 1/8 tsp salt

Preparation

Preheat oven to 350°. In a large skillet, heat oil over medium heat. Add the peppers, scallions and chili powder; cook 5 minutes. Stir in beans and 2 tablespoons of the lime juice; cook 1 more minute. Remove from heat.

In a medium bowl, combine cooked quinoa, black bean mixture, remaining 1 tablespoon lime juice, corn, cumin, cilantro, black pepper and salt. Serve warm.

Yield: 8 servings

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Nutrition Facts

Serving Size: 1/2 cup

Calories: 146

Sodium: 62mg

Fat: 3g

Carbohydrates: 24g

Saturated Fat: 0g

Fiber: 6g

Cholesterol: 0mg

Protein: 6g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.