Mexican Quinoa

12 25 411
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 4
Mexican Quinoa
Health Highlights

Ingredients


1 can (19oz) Black beans, canned (rinsed)
1/4 cup shredded Cheddar cheese, reduced fat (18%) (garnish)
2 tsp Chili powder
1/2 cup Cilantro (coriander) (chopped, garnish)
1 can(s) (13oz) Diced tomatoes, canned
2 tbsp Extra virgin olive oil
1 cup Frozen yellow corn kernels (defrosted, or fresh)
1 tbsp Garlic (chopped)
1 cup Quinoa, uncooked (rinsed)
1 dash Salt
1 cup Vegetable stock/broth, low sodium
1 small Yellow onion (chopped)

Instructions


Heat olive oil in a medium saucepan over medium heat. Add onion and sauté for 2 min or until beginning to soften.

Add quinoa and sauté for 4 min or until quinoa begins to brown and smell nutty. Add garlic and chili powder and sauté 1 min longer.

Add stock, beans and tomatoes and bring to a boil. Cover pot (but leave lid slightly askew), turn heat to low and simmer for 15 min or until quinoa is cooked.

Add corn to pot, remove from heat and let stand 5 min. Season with salt and fluff with a fork to combine. Serve with garnishes on the side.

Serve and enjoy!

Nutrition Facts

Per Portion

Calories 411
Calories from fat 110
Calories from saturated fat 21.1
Total Fat 12.2 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 8.9 g
Cholesterol 4.2 mg
Sodium 900 mg
Potassium 1019 mg
Total Carbohydrate 64 g
Dietary Fiber 15.8 g
Sugars 2.2 g
Protein 18.7 g

Dietary servings

Per Portion


Grain 2.1
Meat Alternative 0.8
Milk Alternative 0.1
Vegetables 2.7

Energy sources


Pygal55%466.6787066825484208.6698320341082827%299.7393370486446230.4723622360976418%332.4575696513843121.2451369973001555%27%18%CarbohydratesFatProtein
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