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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 245.52 Kcal (1028 kJ) | ||
| Calories from fat | 23.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.59g | 4% | |
|---|---|---|---|
| Cholesterol | 0.37mg | 0% | |
| Sodium | 194.69mg | 8% | |
| Potassium | 827.78mg | 18% | |
| Total Carbs | 43.69g | 15% | |
| Sugars | 2.48g | 10% | |
| Dietary Fiber | 8.79g | 35% | |
| Protein | 12.67g | 25% | |
| Vitamin C | 2.1mg | 3% | |
| Iron | 3.3mg | 18% | |
| Calcium | 70.9mg | 7% | |
| Amount Per 100 g | |||
| Calories | 205.14 Kcal (859 kJ) | ||
| Calories from fat | 19.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.17g | 4% | |
|---|---|---|---|
| Cholesterol | 0.31mg | 0% | |
| Sodium | 162.67mg | 8% | |
| Potassium | 691.64mg | 18% | |
| Total Carbs | 36.5g | 15% | |
| Sugars | 2.07g | 10% | |
| Dietary Fiber | 7.34g | 35% | |
| Protein | 10.58g | 25% | |
| Vitamin C | 1.7mg | 3% | |
| Iron | 2.8mg | 18% | |
| Calcium | 59.2mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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