QUINOA AND BLACK BEANS

by Sheryl

Quinoa is an ancient South American grain (pronounced KEEN-wah). It’s often called the “perfect grain” since it provides a complete protein as opposed to other grains. Quinoa is an excellent choice for vegetarian and vegan foods that otherwise tend to have a low protein content. Quinoa is also perfect for hair, and it feeds on nutrients to minimize breakage, for better looking full hair. Quinoa is simple to make and for breakfast, lunch, or dinner. You can find this everywhere now, and cooking this rice takes only half the time.

A cup of quinoa can also contain double the protein and around 5 grams more fiber than white rice. Because of this higher amount of protein and fiber, quinoa is not only the healthier choice but will also fill you faster, allowing for smaller portion sizes. All are incredibly healthy for you in this quinoa and black beans recipe. Quinoa has a grain texture but is just a seed and a full protein. As a healthy carb, it is packed with carbohydrates, plant nutrients, and doubles, making this salad extremely nutritious, and delicious. The vegetables add additional spices, nutrients, vitamins, minerals, and antioxidants, while vegetable oil is the perfect source of healthy fat for all nutrients in this dish.

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) cans black beans, rinsed and drained
1/2 cup chopped fresh cilantro

Directions:

1. Add and heat oil over medium heat in a saucepan; cook onion and garlic, stirring until lightly browned, about 10 minutes.

2. Add and mix the quinoa in a mixture of onions and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to boil. Cover the lid, and let it boil and simmer for about 20 minutes until quinoa is tender and the broth is absorbed.

3. Add and stir frozen corn into the saucepan and boil for about 5 minutes until cooked through; add in black beans and cilantro.

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