I love love love this quinoa dish. It is healthy, easy, on the hearty side, and just so tasty that I almost couldn’t stop eating it. And I usually don’t have an issue with overeating the side dish. :) In fact, I usually don’t crave side dishes either, but after I made this recipe the first time I immediately started craving it again. So I made it twice in one week and even brought some to a friend who had broken her arm – poor thing! The original recipe called for two cans of black beans, but I think I like it better with just one. I didn’t have sweet white corn the second time I made this, so I used regular corn from my freezer. I thought it was just as good.
FYI: My husband is a huge rice fan. When I realized that he was a quinoa fan, too, I couldn’t help comparing the nutritional facts between the two. It was interesting. I’ll let you see for yourself, but I just want to add one more thing… rice doubles in bulk when it cooks, but quinoa quadruples! So 1 cup of dry rice makes 2 cups cooked rice, and 1 cup of quinoa makes 4 cups of cooked quinoa… gotta love feeling like you get to eat more! :)
Whole Grain Quinoa (1/4 cup dry):
Total Carbohydrates: 30g
Dietary Fiber 3g
Long Grain Brown Rice (1/4 cup dry):
Total Carbohydrates: 35g
Dietary Fiber: 2g
Black Bean and Sweet Corn Quinoa
Submitted by Mindy ~ The Sisters Cafe
1 tablespoon olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
3/4 cup uncooked quinoa
1 1/2 cups chicken or vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup frozen sweet white corn
1 (15 ounce) can black beans, drained and rinsed
1/2 cup cilantro, chopped
In a medium pot, heat the olive oil over medium heat. When shimmering and hot, add the onions and saute for 4-5 minutes, stirring often. Add the garlic and stir for a minute or two until the garlic is fragrant, being careful not to burn the garlic.
Add the quinoa and cover with broth. Stir in cumin, cayenne pepper, salt and pepper. Bring the mixture to a boil. Cover, reduce heat and let simmer for 20 minutes (or until the liquid is absorbed).
Stir in the frozen corn and black beans. Cover and let the pot sit off the heat until the corn and beans are heated through, about 5-6 minutes. Stir in cilantro. Serve warm or chilled – it is delicious both ways!
Recipe Source: www.melskitchencafe.com