Directions:
- Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
- 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,
- Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Can add chopped tomatoes (canned, fresh, fire-roasted, anything goes) if desired.
- Mix in the black beans and cilantro.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1922.27 Kcal (8048 kJ) | ||
| Calories from fat | 131.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.62g | 22% | |
|---|---|---|---|
| Cholesterol | 1.85mg | 1% | |
| Sodium | 983.45mg | 41% | |
| Potassium | 7243.2mg | 154% | |
| Total Carbs | 344.88g | 115% | |
| Sugars | 16.62g | 66% | |
| Dietary Fiber | 77.39g | 310% | |
| Protein | 108.95g | 218% | |
| Vitamin C | 9.8mg | 16% | |
| Iron | 26.8mg | 149% | |
| Calcium | 609.7mg | 61% | |
| Amount Per 100 g | |||
| Calories | 239.72 Kcal (1004 kJ) | ||
| Calories from fat | 16.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.82g | 22% | |
|---|---|---|---|
| Cholesterol | 0.23mg | 1% | |
| Sodium | 122.64mg | 41% | |
| Potassium | 903.26mg | 154% | |
| Total Carbs | 43.01g | 115% | |
| Sugars | 2.07g | 66% | |
| Dietary Fiber | 9.65g | 310% | |
| Protein | 13.59g | 218% | |
| Vitamin C | 1.2mg | 16% | |
| Iron | 3.3mg | 149% | |
| Calcium | 76mg | 61% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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