Quinoa and Black Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Quinoa and Black Beans
50 min.
10
148kcal

Suggestions

Looking for a delicious and healthy side dish that's both vegetarian and vegan-friendly? Look no further than this fantastic Quinoa and Black Beans recipe! Not only is it gluten-free and dairy-free, making it perfect for those with dietary restrictions, but it's also packed with flavor and easy to make. With a ready time of just 50 minutes, this dish is a fantastic option for any occasion.

This recipe serves 10 people, making it a great choice for potlucks, gatherings, or even as a simple and nutritious side for your family dinners. Each serving contains only 148 calories, making it a guilt-free addition to your meal. The combination of quinoa and black beans provides a rich source of protein, while the blend of spices and herbs adds a burst of taste that will have your taste buds dancing.

Get ready to impress your friends and family with this flavorful, healthy, and versatile dish. Whether you're a cooking enthusiast or just looking to try something new, Quinoa and Black Beans is sure to become a staple in your recipe collection. So, grab your ingredients and get ready to create a culinary masterpiece!

Ingredients

  • 30 ounce black beans rinsed drained canned
  • 0.3 teaspoon ground pepper 
  • cup corn kernels frozen
  • 0.5 cup cilantro leaves fresh chopped
  • cloves garlic peeled chopped
  • teaspoon ground cumin 
  •  onion chopped
  • 0.8 cup quinoa uncooked
  • 10 servings salt and pepper to taste
  • 1.5 cups vegetable stock 
  • teaspoon vegetable oil 

Equipment

  • sauce pan

Directions

  1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
  2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.
  3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through.
  4. Mix in the black beans and cilantro.

Nutrition Facts

Calories148kcal
Protein19.85%
Fat10.32%
Carbs69.83%

Properties

Glycemic Index
17.1
Glycemic Load
0.52
Inflammation Score
-5
Nutrition Score
9.1173913271531%

Flavonoids

Isorhamnetin
0.55mg
Kaempferol
0.07mg
Myricetin
0.02mg
Quercetin
2.67mg

Nutrients percent of daily need

Calories:147.88kcal
7.39%
Fat:1.74g
2.68%
Saturated Fat:0.27g
1.71%
Carbohydrates:26.53g
8.84%
Net Carbohydrates:19.18g
6.97%
Sugar:1.52g
1.69%
Cholesterol:0mg
0%
Sodium:696.95mg
30.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.54g
15.08%
Fiber:7.35g
29.41%
Manganese:0.52mg
25.84%
Folate:84.09µg
21.02%
Phosphorus:163.76mg
16.38%
Magnesium:59.36mg
14.84%
Iron:2.43mg
13.52%
Copper:0.25mg
12.74%
Vitamin B1:0.18mg
11.99%
Potassium:383.84mg
10.97%
Vitamin B2:0.16mg
9.62%
Vitamin B6:0.14mg
7.13%
Zinc:0.95mg
6.34%
Vitamin C:3.92mg
4.76%
Vitamin B3:0.93mg
4.63%
Calcium:43mg
4.3%
Selenium:2.49µg
3.56%
Vitamin B5:0.34mg
3.37%
Vitamin A:165.28IU
3.31%
Vitamin K:3.42µg
3.26%
Vitamin E:0.41mg
2.71%
Source:Allrecipes