Quinoa and Black Beans

Ingredients

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  ½ tbsp or 7g

• Onions

  Raw

  1 cup, chopped or 160g

• Garlic

  Raw

  1 cloves, minced or 3g

• Quinoa

  Uncooked

  ¾ cup or 128g

• Cumin

  Spices, cumin seed

  1 tsp, ground or 3g

• Cayenne pepper

  Spices, red or cayenne

  ¼ tsp or 0.5g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Fresh cilantro

  Coriander leaves, raw

  ½ cup or 8g

• Corn

  Sweet, yellow, frozen, kernels cut off cob, unprepared

  1 cup or 136g

• Canned black beans

  Low sodium, drained

  4 cup or 1.04kg

• Vegetable Broth

  From bouillons. Low sodium

  1 ½ cup or 360g

Directions

1. Optionally use two 15oz cans of black beans to avoid cooking raw ones.
2. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
3. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
4. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until corn and everything else is heated through. Mix in the black beans and cilantro.

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