Quinoa and Black Beans

September 1, 2017 | by City of Hope

This recipe provides an excellent source of complementary proteins in a vegetarian meal. It is also rich in fiber, antioxidants, vitamins and minerals. The antioxidants, high-fiber content and cumin in this recipe may have cancer-fighting properties. The recipe is also a healthy choice for people with diabetes or cardiovascular disease. (NOTE: This recipe has been reviewed by City of Hope dieticians)

Prep Time: 15 minutes
CookTime: 35 minutes
Serves: 10

Ingredients

  • 1 tsp vegetable oil
  • 1 onion, chopped
  • 3 cloves garlic, chopped
  • 3/4 cup quinoa
  • 1 1/2 cups vegetable broth
  • 1 tsp ground cumin
  • 1/4 tsp 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.

Acknowlegement:

Recipe By:3LIONCUBS
http://allrecipes.com/recipe/49552/quinoa-and-black-beans
ALL RIGHTS RESERVED © 2017 Allrecipes.com
Printed From Allrecipes.com 7/12/2017

****
 

Sign up to receive the latest updates on City of Hope news, medical breakthroughs, and prevention tips straight to your email inbox!

Back To Top