Quinoa and black beans is a delicious and nutritious dish that combines the protein-packed benefits of quinoa and black beans with the vibrant flavors of cumin, coriander, and sweet corn. It's an excellent choice for a healthy, plant-based meal that can be enjoyed as a main dish or a side. Let's dive into the recipe and learn how to cook this wholesome meal.
- Make sure to rinse the quinoa thoroughly before cooking to remove the natural coating called saponin, which can give it a bitter taste.
- You can use either fresh or frozen sweet corn for this recipe. If using frozen, make sure to thaw and drain it beforehand.
- Feel free to adjust the spices according to your taste preference. If you like more heat, add a bit more red pepper or even some chopped fresh chili.
- If you prefer a more soupy consistency, you can add more vegetable broth or water.
- Garnish with fresh coriander leaves and a squeeze of lime juice for an extra burst of flavor.
This Quinoa and Black Beans recipe is not only easy to prepare but also incredibly versatile. Whether you're looking for a quick weeknight dinner or a satisfying lunch, this dish is sure to become a favorite. With its rich flavors and high nutritional value, it provides a perfect balance of taste and health. Enjoy your meal!
Nutrition Facts | |
---|---|
Serving Size | 160 grams |
Energy | |
Calories 120kcal | 6% |
Protein | |
Protein 7g | 4% |
Carbohydrates | |
Carbohydrates 22g | 6% |
Fiber 7g | 19% |
Sugar 2.39g | 2% |
Fat | |
Fat 1.76g | 2% |
Saturated 0.23g | 1% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 7ug | 1% |
Choline 27mg | 5% |
Vitamin B1 0.16mg | 13% |
Vitamin B2 0.15mg | 11% |
Vitamin B3 0.85mg | 5% |
Vitamin B6 0.11mg | 6% |
Vitamin B9 70ug | 18% |
Vitamin B12 0.00ug | 0% |
Vitamin C 4.72mg | 5% |
Vitamin E 0.71mg | 5% |
Vitamin K 5ug | 4% |
Minerals | |
Calcium, Ca 40mg | 3% |
Copper, Cu 0.22mg | 24% |
Iron, Fe 2.26mg | 21% |
Magnesium, Mg 45mg | 11% |
Phosphorus, P 140mg | 11% |
Potassium, K 370mg | 11% |
Selenium, Se 1.74ug | 3% |
Sodium, Na 230mg | 15% |
Zinc, Zn 0.77mg | 7% |
Water | |
Water 130g | - |
* 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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