Ingredients
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2 cups water
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1 cup uncooked quinoa, rinsed
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1 tablespoon vegetable oil
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1 onion, chopped
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4 cloves garlic, chopped
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1 tablespoon chili powder
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1 tablespoon ground cumin
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2 (19 ounce) cans black beans, rinsed and drained
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1 (28 ounce) can crushed tomatoes
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1 green bell pepper, chopped
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1 red bell pepper, chopped
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1 zucchini, chopped
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1 jalapeño pepper, seeded and minced
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1 tablespoon minced chipotle peppers in adobo sauce
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1 teaspoon dried oregano
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salt and ground black pepper to taste
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1 cup frozen corn
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¼ cup chopped fresh cilantro
Directions
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Bring water and quinoa to a boil in a saucepan over high heat. Reduce the heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, about 15 to 20 minutes. Set aside.
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Meanwhile, heat oil in a large pot over medium heat. Add onion; cook and stir until onion softens and turns translucent, about 5 minutes. Add garlic, chili powder, and cumin; cook and stir for 1 minute to release the flavors. Stir in black beans, tomatoes, bell peppers, zucchini, jalapeño pepper, chipotle pepper, and oregano. Season with salt and pepper. Bring to a simmer over high heat, then reduce the heat to medium-low, cover, and simmer for 20 minutes.
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Stir in quinoa and corn. Cook until corn is heated through, about 5 minutes. Remove from the heat, stir in cilantro, and serve.
Nutrition Facts (per serving)
233 | Calories |
4g | Fat |
42g | Carbs |
12g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 10 | |
Calories 233 | |
% Daily Value * | |
Total Fat 4g | 4% |
Saturated Fat 1g | 3% |
Sodium 540mg | 23% |
Total Carbohydrate 42g | 15% |
Dietary Fiber 12g | 42% |
Total Sugars 2g | |
Protein 12g | 23% |
Vitamin C 41mg | 45% |
Calcium 94mg | 7% |
Iron 5mg | 26% |
Potassium 828mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.