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Quinoa with Peppers and Beans

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Quinoa with Peppers and Beans
  • Prep Time 15 min
  • Total Time 50 min
  • Servings 4
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Add color to your grains! Quinoa is accented with red bell pepper, black beans and cilantro in this easy dish. From Prevention® Healthy Cooking.

Ingredients

1
cup uncooked quinoa
2
cups organic or reduced sodium vegetable broth
1
tablespoon extra-virgin olive oil
3
cloves garlic, finely chopped
1
tablespoon finely chopped gingerroot
3/4
teaspoon whole cumin seeds
2
medium red bell peppers, diced
1
large onion, chopped
1
(15 oz) can black beans, rinsed and drained
1/2
cup organic or reduced sodium vegetable broth
1/4
cup chopped fresh cilantro

Directions

  • 1 Place quinoa in a fine-mesh strainer and rinse under cold running water until water runs clear.
  • 2 In medium saucepan, heat the 2 cups broth to boiling. Stir in quinoa; return to a boil. Reduce heat; cover and simmer 20 minutes or until quinoa is tender.
  • 3 Meanwhile, in large nonstick skillet, heat oil over medium heat. Add garlic, gingerroot and cumin seeds. Cook and stir 2 minutes or until fragrant. Add bell peppers and onion; cook and stir 8 minutes or until vegetables are tender. Stir in beans and remaining 1/2 cup broth; cook 2 minutes longer.
  • 4 Fluff quinoa with fork and stir in cilantro. Place in serving bowl and top with pepper mixture.
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Tips  

Eating at least 3 servings of whole grain daily may help reduce blood cholesterol. Look for the word "whole" to be sure you get the whole grain.

Stop Dieting and Lose Weight from Prevention® (2003) p. 271

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
370
(
Calories from Fat
60
)
Daily Value
Total Fat
7g
10%
(
Saturated Fat
1g
4%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
180mg
7%
Potassium
910mg
26%
Total Carbohydrate
63g
21%
(
Dietary Fiber
14g
58%
,
Sugars
9g
)
Protein
14g
Daily Value*:
Vitamin A
50%
50%
Vitamin C
70%
70%
Calcium
10%
10%
Iron
40%
40%
Exchanges:
2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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