Black Bean & Corn Quinoa Recipe

Black Bean & Corn Quinoa Recipe
Black Bean & Corn Quinoa Recipe
  • prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    My daughter’s college asked parents for a favorite healthy recipe to use in the dining halls. This quinoa fits the bill. —Lindsay McSweeney, Winchester, Massachusetts https://www.tasteofhome.com/recipes/black-bean---corn-quinoa?trkid=ZMSN

    Ingredients

    • 2 tablespoons canola oil
    • 1 medium onion, finely chopped
    • 1 medium sweet red pepper, finely chopped
    • 1 celery rib, finely chopped
    • 2 teaspoons chili powder
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper
    • 2 cups vegetable stock
    • 1 cup frozen corn
    • 1 cup quinoa, rinsed
    • 1 can (15 ounces) black beans, rinsed and drained
    • 1/3 cup plus 2 tablespoons minced fresh cilantro, divided

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 348 % Daily Value *
    • Total Fat: 10 g 16.12%
    • Saturated Fat: 1 g 4.49%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 780 mg 32.49%
    • Calcium: 70 mg 6.97%
    • Potassium: 408 mg 11.66%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 19.76%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 52 g %
    • Dietary Fiber: 9 g 36.72%
    • Sugar: 3 g
    • Protein: 13 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 12.41%
    • Vitamin C 5.16%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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