Ingredients
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1 tablespoon extra-virgin olive oil
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2 large zucchini, quartered lengthwise and sliced
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1 large red onion, chopped
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1 ½ tablespoons chili powder
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1 ½ teaspoons ground cumin
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3 cups water
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¾ teaspoon salt
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¼ teaspoon ground pepper
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1 (28 ounce) can unsalted crushed tomatoes
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¾ cup tri-color quinoa
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1 cup frozen corn kernels
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2 (15 ounce) cans unsalted black beans, rinsed
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2 tablespoons chopped fresh cilantro, plus more for garnish
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2 tablespoons lime juice
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Vegan Cheddar cheese and dairy-free yogurt for serving
Directions
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Heat oil in a large pot over medium heat. Add zucchini and onion; cook, stirring occasionally, until the onion is translucent and the zucchini is tender, about 5 minutes. Stir in chili powder and cumin; cook, stirring constantly, until toasted and fragrant, about 1 minute. Stir in water, salt, pepper and tomatoes; bring to a boil. Stir in quinoa and reduce heat to medium-low. Cover and simmer, stirring occasionally, for 15 to 20 minutes.
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Stir in corn and black beans. Simmer, uncovered and stirring occasionally, until the quinoa and corn are tender, about 5 minutes. Remove from heat and stir in cilantro and lime juice. Garnish with additional cilantro and serve with vegan Cheddar and yogurt, if desired.
Nutrition Facts (per serving)
315 | Calories |
6g | Fat |
54g | Carbs |
15g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1 1/2 cups | |
Calories 315 | |
% Daily Value * | |
Total Carbohydrate 54g | 20% |
Dietary Fiber 14g | 50% |
Total Sugars 8g | |
Protein 15g | 30% |
Total Fat 6g | 8% |
Saturated Fat 1g | 5% |
Vitamin A 819IU | 16% |
Vitamin C 19mg | 21% |
Vitamin E 2mg | 13% |
Folate 74mcg | 19% |
Vitamin K 7mcg | 6% |
Sodium 418mg | 18% |
Calcium 103mg | 8% |
Iron 4mg | 22% |
Magnesium 127mg | 30% |
Potassium 742mg | 16% |
Zinc 2mg | 18% |
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.