Protein-Rich Quinoa and Black Beans

                              

I found this recipe on allrecipes.com, a site I visit regularly.  If you are looking for recipes using specific ingredients, this is the place to go.  I found myself looking through my fridge and cupbords and thought, "What can I make with black beans, an onion, and frozen corn?"  I searched those ingredients and found this gem, and I can't wait to make it tomorrow!

Protein is important for your health, but finding lean protein in meat can be difficult.  In addition, a lot of really tasty recipes using our favorite lean meats are embellished with other fats.  One really simple way to get protein without cholesterol is to make a complete plant-based protein.  To do this, you prepare a dish using a ratio of one whole grain to one bean; for each cup of brown rice, add a cup of kidney beans.  In this recipe, the grain is quinoa, and the beans are black beans.  Together they make a complete protein.  A lot of people get sick when they make the transition to vegetarianism, because they don't know that grains, beans, and nuts contain amino acids, which are partial proteins, so when they eat soy nuts they aren't getting the full protein.  Anywho, here is the recipe, and I'll let you know how I like it if you do the same!

Ingredients

• 1 teaspoon vegetable oil
• 1 onion, chopped
• 3 cloves garlic, peeled and chopped
• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• salt and pepper to taste
• 1 cup frozen corn kernels
• 2 (15 ounce) cans black beans, rinsed and drained
• 1/2 cup chopped fresh cilantro 

 

Directions

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro. 

 

Here is the link to the recipe on allrecipes: 

http://allrecipes.com/Recipe/Quinoa-and-Black-Beans/Detail.aspx