Quinoa with Black Beans and Corn
I have been meaning to find a quick and easy quinoa recipe for a long time now. Quinoa is super healthy – 1 (cooked) cup of it has 8 grams of protein and 5 grams of dietary fiber (according to this awesome little website I frequent: http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2. Quinoa also has a good amount of iron and magnesium, and is low in cholesterol and sodium.
Anyway, with hubby out at a concert one night last week, I decided it would be a good night to research quinoa recipes once the kiddies were tucked in. But, as delicious as some of the recipes I found sounded, they were all just too involved – I just didn’t have it in me to start chopping a million vegetables at 8pm. I did come across one recipe for a black bean and corn quinoa that seemed fairly simple, but it called for cilantro which I didn’t have in the house. I took a look at the other ingredients in the recipe and then decided I would just create my own concoction. So glad I did – my version was delish!
I actually liked this dish so much that I made it tonight again, with the intent to also serve it to my kids. We had friends over for a BBQ and I decided to veer away from the “same ‘ol, same ‘ol” bbq foods. Instead I served the quinoa with grilled Mexican-style shrimp skewers (and no, my kids did not eat these. Although our friends had no trouble getting their 3 year old to scarf down 5 shrimp – so jealous!). For a vegetable, hubby grilled peppers and zucchini, which my kids also did not eat. My kids ate (uncured, nitrate-free) hotdogs made by Applegate Farms (http://www.applegatefarms.com/products/beef_hot_dogs.aspx) and corn on the cob, despite my best efforts to get them to eat the quinoa. I failed miserably. I won’t give up, though – they will be seeing this dish again. Sorry kiddos!
Tonight’s iteration of the quinoa came out slightly soggy – I think I used too much water. So, if you attempt this recipe, be careful with the amount of water you use. During the week I ate the quinoa as my dinner but I would recommend eating it as a side dish like I did tonight. The reason is, as healthy as this dish is, quinoa, black beans, and corn, are all forms of carbohydrates, so a smaller portion on the side would be the most balanced way to go.
Quinoa with Black Beans and Corn: (click this link for a printable version or see recipe, below)
– Medium saucepan with tight-fitting lid
– Garlic press
– Sharp knife
– Strainer -to rinse and strain quinoa (optional – if you don’t have a strainer you can use a pot and drain the water using the lid
– 1 cup quinoa, rinsed
– ½- ¾ tbsp extra virgin olive oil
– ½ medium-large onion, finely chopped
– 3-4 cloves of garlic, minced (using garlic press)
– 2 cups water
– 1 tsp ground cumin
– ½ tsp chili powder
– ½ tsp oregano
– ½ tsp salt
– ¼ tsp pepper
– 1 can black beans, rinsed and drained
– 1 ½ cups frozen corn, thawed
– Heat olive oil in medium saucepan over medium-high heat
– Add chopped onion and sauté for about 3 minutes, stirring frequently
– Add minced garlic and stir to combine
– Sautee for another 3 minutes or until the onions are translucent
– Add water, quinoa, cumin, chili powder, oregano, salt, and pepper and stir
– Bring to a boil
– Cover, reduce heat, and simmer for about 15 minutes or until all the water is absorbed
– Add corn and black beans and stir to combine
– Heat for another 5 minutes or until the dish is heated through
– Serve and enjoy!
Prep Time: 15 minutes
Bake Time: 25 minutes
40 minutes (Total)
– I found that I needed to cook my quinoa for longer than 15 minutes before all the water was absorbed (despite the quinoa package’s instructions to cook for 10-15 minutes)
– Ideas for variety:
o Add fresh cilantro just before serving
o Add fresh lemon or lime juice just before serving