Black bean & corn quinoa

Savor the vibrant flavors of our Black Bean & Corn Quinoa recipe, featuring wholesome ingredients like red pepper, celery, onions, chili powder, and black beans. This nutritious and easy-to-prepare dish is perfect for a healthy lunch or dinner, packed with protein and fiber. Ready in under 30 minutes, it's your go-to meal for a flavorful and satisfying experience!

  • 20 May 2025
  • Cook time 25 min
  • Prep time 5 min
  • 4 Servings
  • 11 Ingredients

Black bean & corn quinoa

Black Bean & Corn Quinoa is a nutritious and flavorful dish that combines protein-packed black beans, sweet corn, and healthy quinoa. It’s a perfect vegetarian meal that is both filling and delicious, packed with a variety of vegetables and bold spices.

Ingredients:

2 tbsp vegetable oil
27g
1 red pepper
120g
1 stalk celery
130g
1/2 onion
54g
2 tsp chili powder
5g
1/4 tsp salt
1.50g
1/4 tsp black pepper
0.52g
2 cups vegetable broth
480g
1 cup sweet corn
160g
1 cup quinoa
170g
1 can black beans
420g

Instructions:

1. Heat the Oil: In a large saucepan or deep skillet, heat 2 tablespoons of vegetable oil over medium heat.
2. Cook the Vegetables: Add the diced red pepper, chopped celery, and diced onion to the pan. Sauté for about 5-7 minutes, or until the vegetables are softened and the onion becomes translucent.
3. Add Spices: Stir in 2 teaspoons of chili powder, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. Cook for an additional 1-2 minutes until the spices are fragrant.
4. Combine Quinoa and Broth: Add 1 cup of rinsed quinoa to the pan and pour in 2 cups of vegetable broth. Stir to combine.
5. Cook the Quinoa: Bring the mixture to a boil. Once boiling, reduce the heat to low and cover the pan with a lid. Let it simmer for about 15-20 minutes, or until the quinoa is cooked and has absorbed most of the liquid.
6. Add Corn and Beans: Stir in 1 cup of sweet corn and 1 can of drained and rinsed black beans. Cook for another 5 minutes, or until the corn and beans are heated through.
7. Adjust Seasoning: Taste the dish and adjust the seasoning if needed, adding more salt or pepper according to your preference.
8. Serve: Fluff the quinoa with a fork and serve warm. Enjoy your flavorful, nutritious Black Bean & Corn Quinoa!

Tips:

- Rinse the quinoa thoroughly before cooking to remove its natural coating, which can make it taste bitter.

- Dice the vegetables evenly to ensure they cook at the same rate.

- Feel free to add more spices or even some hot sauce if you prefer a spicier dish.

- Garnish with fresh cilantro or a squeeze of lime juice for an extra burst of flavor.

- If you want to make this dish even heartier, consider adding some chopped avocado or a handful of shredded cheese on top before serving.

Black Bean & Corn Quinoa is an easy and delightful dish to prepare, offering a rich combination of flavors and textures. Whether you're serving it as a main meal or a side dish, it's a healthy and satisfying option that's sure to please everyone at the table.

Nutrition Facts
Serving Size390 grams
Energy
Calories 200kcal10%
Protein
Protein 10g7%
Carbohydrates
Carbohydrates 40g11%
Fiber 11g30%
Sugar 6g6%
Fat
Fat 9g11%
Saturated 0.87g3%
Cholesterol 0.00mg-
Vitamins
Vitamin A 90ug10%
Choline 45mg9%
Vitamin B1 0.27mg23%
Vitamin B2 0.30mg23%
Vitamin B3 1.94mg12%
Vitamin B6 0.29mg17%
Vitamin B9 130ug32%
Vitamin B12 0.00ug0%
Vitamin C 44mg49%
Vitamin E 2.02mg13%
Vitamin K 16ug13%
Minerals
Calcium, Ca 70mg5%
Copper, Cu 0.35mg38%
Iron, Fe 3.30mg30%
Magnesium, Mg 80mg19%
Phosphorus, P 230mg18%
Potassium, K 680mg20%
Selenium, Se 3.25ug6%
Sodium, Na 800mg53%
Zinc, Zn 1.41mg13%
Water
Water 330g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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