Quinoa and Black Beans

Serves 4.

Note: This recipe from Sophie Bollin, 12, of Maplewood, won her a trip to the Kids' State Dinner at the White House.

• 1 tsp. olive oil

• 1 c. chopped celery

• 2 tsp. chopped garlic

• 3/4 c. uncooked quinoa

• 1 1/2 c. low-sodium vegetable broth

• 1 tsp. ground cumin

• 1 tsp. chili powder

• Salt and pepper

• 1 c. frozen mixed vegetables

• 1 (15-oz.) can black beans, rinsed and drained

• 1/2 c. low-fat cheese, optional


In a medium saucepan, warm the olive oil over medium heat. Stir in the celery and garlic, and sauté until lightly browned, about 3 minutes. Add the quinoa and vegetable broth. Season with cumin, chili powder, and salt and pepper to taste, and bring the mixture to a boil. Cover, reduce heat to low, and simmer 20 minutes.

Add the vegetables and black beans into the saucepan and simmer for 5 minutes. Top with cheese, if using, season with salt and pepper to taste, and serve.

Nutrition information per serving:

Calories 270 Fat 4 g Sodium 370 mg Saturated fat 1 g

Carbohydrates 48 g Calcium 100 mg

Protein 12 g Cholesterol 0 mg Dietary fiber 13 g

Diabetic exchanges per serving: 3 bread/starch, ½ lean meat, ½ fat.