![7115266.jpg](https://cdn.statically.io/img/www.eatingwell.com/thmb/KRmB6UDSn8g_99S-mAFL8jj-HUM=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/7115266-263034fc1cdb4c6aa19f97254a0e5534.jpg)
Ingredients
-
1 tablespoon olive oil
-
1 yellow onion (about 8 ounces), chopped
-
1 red bell pepper (about 8 ounces), chopped
-
3 garlic cloves, minced (about 1 tablespoon)
-
1 teaspoon ground cumin
-
1 teaspoon ancho chile powder
-
1 (15 ounce) can no-salt-added black beans, drained and rinsed
-
1 (14.5 ounce) can fire-roasted diced tomatoes
-
2 cups water
-
1 cup fresh or frozen corn kernels (from 1 ear)
-
1 cup uncooked quinoa, rinsed
-
¾ teaspoon kosher salt
-
¼ cup chopped fresh cilantro
-
4 ounces Cheddar-Jack cheese blend, shredded (about 1 cup)
-
1 ripe avocado, cubed
Directions
-
Heat the oil in a large skillet over medium-high. Add the onions and bell pepper; cook, stirring often, until just tender, 4 to 5 minutes. Add the garlic, cumin, and chile powder; cook, stirring often, 1 minute. Stir together the onion mixture, black beans, tomatoes, water, corn, quinoa, and salt in a 6-quart slow cooker. Cover and cook on LOW until the quinoa is tender and the liquid is almost absorbed, 4 to 5 hours.
-
Add the cilantro to the slow cooker, stirring gently to combine. Sprinkle the cheese over the quinoa mixture; cover and let stand until the cheese is melted, about 10 minutes. Divide the mixture among 6 bowls; top evenly with the avocado.
Multicooker Directions
In Step 1, remove the lid of a 6-quart multicooker. Place the oil in the inner pot. Press SAUTÉ [Normal], and heat, swirling to coat the bottom of the pot. Add the onions, bell pepper, garlic, cumin, and chile powder; cook uncovered, stirring often, 1 minute. Stir in the black beans, tomatoes, water, corn, quinoa, and salt. Lock the lid; turn Pressure Valve to "Venting." Cook on SLOW COOK [Normal] until the quinoa is tender and the liquid is almost absorbed, about 5 hours. In Step 2, gently stir in the cilantro. Turn off the cooker. Sprinkle the cheese over the quinoa mixture; replace the lid, and let stand until the cheese melts, about 10 minutes. Finish Step 2.
Nutrition Facts (per serving)
364 | Calories |
16g | Fat |
44g | Carbs |
15g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size about 1 cup | |
Calories 364 | |
% Daily Value * | |
Total Carbohydrate 44g | 16% |
Dietary Fiber 10g | 36% |
Total Sugars 7g | |
Protein 15g | 30% |
Total Fat 16g | 21% |
Saturated Fat 5g | 25% |
Sodium 536mg | 23% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.