![](https://cdn.statically.io/img/www.allrecipes.com/thmb/CEcs97cNGl8PwpFkW8C-W6G8X3Y=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/4512422-70419012423b46b0885479f806c53f75.jpg)
Ingredients
-
1 teaspoon olive oil
-
½ cup chopped onion
-
2 stalks celery, chopped
-
1 carrot, chopped
-
1 clove garlic, minced
-
1 teaspoon ground paprika
-
½ teaspoon red pepper flakes
-
2 (15 ounce) cans low-sodium chicken broth
-
½ cup water
-
½ cup quinoa
-
1 (15 ounce) can diced tomatoes with juice
-
1 (15 ounce) can black beans, drained
-
1 cup frozen corn
-
salt and ground black pepper to taste
Directions
-
Heat olive oil in a large saucepan over medium-high heat. Add onion, celery, and carrot; cook and stir until onion is translucent and celery and carrot are crisp-tender, 3 to 5 minutes. Stir in garlic, paprika, and red pepper flakes; cook until fragrant, about 1 minute.
-
Pour chicken broth, water, and quinoa into the saucepan. Bring to a simmer; reduce heat to medium-low, cover, and cook until quinoa is tender, about 20 minutes.
-
Stir in diced tomatoes with juice, black beans, and corn. Bring back to a simmer and cook, uncovered, until black beans are heated through, about 5 minutes. Season with salt and pepper.
Cook's Notes:
Red kidney, pinto, or cannellini beans may be substituted for black beans.
I usually don't add meat but cooked, cut-up chicken or ground beef can also be added.
Nutrition Facts (per serving)
284 | Calories |
4g | Fat |
49g | Carbs |
15g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 284 | |
% Daily Value * | |
Total Fat 4g | 5% |
Saturated Fat 1g | 4% |
Cholesterol 4mg | 1% |
Sodium 746mg | 32% |
Total Carbohydrate 49g | 18% |
Dietary Fiber 12g | 43% |
Total Sugars 7g | |
Protein 15g | 30% |
Vitamin C 18mg | 19% |
Calcium 106mg | 8% |
Iron 6mg | 33% |
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.