Black Bean Quinoa Bowls Recipe

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Black Bean Quinoa Bowls Recipe

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Did you know that quinoa is a seed? This recipe tastes so good, you'd never guess it was the healthy main-dish equivalent of eating straight spinach! —Laura Lewis, Boulder, Colorado
MAKES:
4 servings
TOTAL TIME:
Prep: 15 min. Cook: 30 min.
MAKES:
4 servings
TOTAL TIME:
Prep: 15 min. Cook: 30 min.

Ingredients

  • 1 tablespoon olive oil
  • 2 cups sliced baby portobello mushrooms
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 3/4 cup quinoa, rinsed
  • 1 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon pepper
  • 1-1/2 cups vegetable broth
  • 1 medium zucchini, halved and thinly sliced
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup frozen corn (about 5 ounces)
  • 1/2 cup crumbled feta cheese
  • Minced fresh cilantro

Directions

In a large saucepan, heat oil over medium-high heat; saute mushrooms and onion until tender and lightly browned, 4-6 minutes. Add garlic; cook and stir 1 minute. Stir in quinoa, seasonings and broth; bring to a boil. Reduce heat; simmer, covered, 15 minutes. Stir in zucchini; cook, covered, until crisp-tender, about 5 minutes.
Stir in beans and corn; heat through. Top with cheese and cilantro. Yield: 4 servings.
Originally published as Black Bean Quinoa Bowls in Healthy Cooking Annual Recipes Annual 2017, p190

Nutritional Facts

1-1/2 cups: 333 calories, 8g fat (2g saturated fat), 8mg cholesterol, 699mg sodium, 50g carbohydrate (5g sugars, 9g fiber), 15g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1 fat.

  • 1 tablespoon olive oil
  • 2 cups sliced baby portobello mushrooms
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 3/4 cup quinoa, rinsed
  • 1 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon pepper
  • 1-1/2 cups vegetable broth
  • 1 medium zucchini, halved and thinly sliced
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup frozen corn (about 5 ounces)
  • 1/2 cup crumbled feta cheese
  • Minced fresh cilantro
  1. In a large saucepan, heat oil over medium-high heat; saute mushrooms and onion until tender and lightly browned, 4-6 minutes. Add garlic; cook and stir 1 minute. Stir in quinoa, seasonings and broth; bring to a boil. Reduce heat; simmer, covered, 15 minutes. Stir in zucchini; cook, covered, until crisp-tender, about 5 minutes.
  2. Stir in beans and corn; heat through. Top with cheese and cilantro. Yield: 4 servings.
Originally published as Black Bean Quinoa Bowls in Healthy Cooking Annual Recipes Annual 2017, p190

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