Add to my cookbook
Add to food diary
Yields:
10 servings
Meal Types:
Main Dishes
Side Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Quinoa and Black Beans

A high protein vegetarian dish, good hot or cold, especially the next day.

Ingredients

Directions

  1. Rinse quinoa very well to remove bitter coating. Drain and rinse can of black beans. Chop onion, garlic and red peppers.
  2. Heat oil in medium saucepan over medium heat. Stir in onion, garlic and chopped red pepper. Sauté until lightly browned.
  3. Mix quinoa into the saucepan and cover with no sodium vegetable broth.
  4. Season with cumin, curry powder and red pepper flakes, black pepper. Bring to boil. Cover, reduce heat and simmer for 20 minutes.
  5. Stir salt-free diced tomatoes and black beans into saucepan and continue to simmer about 5 minutes until heated through.
  6. Optional: add 1/2 cup chopped fresh cilantro at end. Variations: use 2 cans black beans; use 1 cup frozen corn kernels instead of sweet red peppers; vary seasonings to your taste.
247 members have added this recipe to their cookbook.
 

Average Member Rating

for poecgal's own diet :

Average FatSecret member ranking



Reviews 
tried this recipe today, with a few modifications I did a smaller quantity(used can red kidnet beans, which may be same as US black beans?)less calories too for the tin size I used. Well it turned out great, pretty hot and very very tasty, a greart low calorie nutritious meal. Many thanks to amryk
11 Aug 08 by member: denni
I loved this recipe! yummy so good!
12 Aug 08 by member: CoolBeans
An interesting and spicy variation on quinoa salad which I enjoyed. Some notes: 1. I wouldn't add the garlic quite so early and with so little oil unless you like your garlic burned. I added mine just a minute or two before adding the quinoa. 2. The recipe doesn't say when to add the jalapeno. You should add it in step 2. 3. I added a little of the vegetable stock while sauteeing in step 2, because there's so little oil in the recipe, it helps to keep things from burning. 4. It did indeed make 10 servings, but they are very small servings, a little more than 1/2 cup each. Next time I'll add more veggies to give it more bulk, perhaps celery for texture, green beans or even okra. 5. The recipe calls for no sodium broth, but the nutritional information is calculated using regular broth with plenty of sodium. I thought it needed salt.
29 Mar 09 by member: sethb
Like everyone else, I changed it up a bit to suit my tastes but it was a recipe I'd definitely make again. Very tasty, and simple to make.
23 Apr 12 by member: poecgal
Filter comments for:  all diets  |  poecgal's own diet

     
 

Review This Recipe

Do you think this recipe is good for poecgal's own diet?


 Sign in to review this recipe
 

Other Related Links

Kitchen


Related Recipe Collections

Low Point Recipes 2 Point Recipes 1-3 grams Fat Recipes Low Cholesterol Recipes

Other Related Recipes

Delicious, super easy casserole topped with soy cheese.
by: jaqisbaq
Delicious yam fries that are easy and quick to make and satisfy both a salty and sweet craving.
by: dee
Healthy and delicious Indian inspired dhal.
Try mashed cauliflower for yummy lower carbs mashed potatoes.
by: Janelleas
A good holiday dish.
by: MoonLite
Chipped potatoes baked in their skins provides a low fat alternative to fries.

Share Your Recipes!

Nutrition summary:

There are 108 calories in 1 serving of Quinoa and Black Beans.
Calorie break-down: 12% fat, 70% carbs, 18% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 14
Calories 108
 
% Daily Values*
Total Fat 1.5g 2%
  Saturated Fat 0.198g 1%
  Polyunsaturated Fat 0.468g  
  Monounsaturated Fat 0.588g  
Cholesterol 0mg 0%
Sodium 646mg 27%
Potassium 333mg  
Total Carbohydrate 19.44g 6%
  Dietary Fiber 4.4g 18%
  Sugars 1.74g  
Protein 5.1g  
 
Vitamin A 9% Vitamin C 45%
Calcium 4% Iron 14%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
5%
of RDI*
(108 calories)
5% of RDI
Calorie Breakdown:
 
Carbohydrate (70%)
 
Fat (12%)
 
Protein (18%)
Carbohydrates, 19.44g (70%) Fat, 1.5g (12%) Protein, 5.1g (18%)
* Based on a RDI of 2000 calories


did you know?

1 other member has added this recipe to their cookbook for poecgal's own diet.