Quinoa and Black Beans
- Servings: 3-4
- 1 teaspoon coconut oil
- 1/2 Green bell pepper, chopped
- 1/2 Red bell pepper, chopped
- 1 Jalepino, seeded & chopped
- 1 clove garlic, minced
- 2 tablespoons chopped red onion
- 1 can black beans, rinsed
- 2 tablespoons broth (or water)
- 1/2 cup quinoa (cook according to package directions)
- Heat oil in a small saucepan over medium heat. Add peppers and onion and cook until almost tender. Add garlic and cook 1 more minute. Add beans and broth (or water) to the pan. Cook until heated through. Stir in quinoa.
- Per serving: 162 calories; 4 g fat (0 g sat); 0 mg cholesterol; 27 g carbohydrate; 6 g protein; 4 g fiber; 60 mg sodium; 224 mg potassium.
Quinoa (KEEN-wah) Dry quinoa looks a bit like sesame seeds but when cooked it becomes fluffy with a hint of crunch, making it an excellent substitution for rice, cous cous, and pasta. Quinoa's major claim to food fame, however, is what RealAge researchers call its "nutritional profile." A cup of quinoa has more protein than a quarter-pound hamburger and more calcium than a quart of milk. Yowza. It's also loaded with iron, magnesium, and a bevy of other minerals and B vitamins. No wonder the Incas named it "the mother grain." Try it in this warm winter salad from our friends at Eating Well. Stir in your favorite jarred salsa for extra zing. This is also good the next day for lunch.