Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Yield 4 servings
Wonderfully light, healthy and nutritious. And
it's so easy to make - even the quinoa is cooked right in the pan!
INGREDIENTS
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 jalapenos, minced
- 1 cup quinoa
- 1 cup vegetable broth
- 1 (15-ounce) can black beans, drained and
rinsed
- 1 (14.5 oz) can fire-roasted diced tomatoes
- 1 cup corn kernels
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- Kosher salt and freshly ground black pepper,
to taste
- 1 avocado, halved, seeded, peeled and diced
- Juice of 1 lime
- 2 tablespoons chopped fresh cilantro leaves
INSTRUCTIONS
- Heat olive oil in a large skillet over medium
high heat. Add garlic and jalapeno, and cook, stirring frequently, until
fragrant, about 1 minute.
- Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro. Serve immediately.
Nutrition Facts
Serving Size 1
Servings Per 4
Amount Per Serving
Calories 401.8
Calories from Fat 130.5%
Daily Value*
Total Fat 14.5g
22%
Saturated Fat 2.1g 11%
Trans Fat 0g
Cholesterol 0mg
Sodium 262.6mg 11%
Total Carbohydrate 57.2g 19%
Dietary Fiber 13.7g 55%
Sugars 1.7g
Protein 15.2g 30%
*Percent Daily Values are based on a 2,000 calorie diet. Your
daily values may be higher or lower depending on your calorie needs.
“Coming in at 13.7 grams of fiber per
serving, this dish makes it easy to meet your fiber goals for the day!
Fiber reduces risk of chronic diseases, helps you stay full and regular,
and helps keep your blood sugars even. Women should aim for at least 21-25
grams per day while the daily goal for men is 35-38 grams per day.”
This recipe is low in sodium and very high in
potassium. This winning combination is excellent for heart health!
Nutritional information provided by Jessica
Penner, RD at Smart Nutrition.
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