Quinoa and Black Beans
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.