Quinoa with Black Beans

Quinoa with Black Beans
Quinoa with Black Beans
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  • Summary

    Yields : 4 servings | Serving size: 1 cup | Calories: 201 | Total Fat: 4 g | Saturated Fats: 0 g | Trans Fats: 0 g | Cholesterol: 0 mg | Sodium: 204 mg | Carbohydrates: 33 g | Dietary fiber: 7 g | Sugars: 3 g | Protein: 7 g | SmartPoints: 6 |

    Ingredients

    • 1 tablespoon olive oil
    • 1 medium sweet or yellow onion, diced
    • 2 cloves garlic, minced
    • 3/4 cup quinoa (uncooked), rinsed (red or white will work)
    • 1 (15 ounce) can black beans(low sodium preferred), drained and rinsed
    • 1 teaspoon chili powder
    • 1 teaspoon cumin
    • 1/4 teaspoon crushed red pepper flakes (more or less to taste)
    • 1/2 teaspoon black pepper
    • Kosher or sea salt to taste
    • 1 (4.5 ounce) can diced green chilis
    • 1 (10 ounce) can diced tomatoes
    • 1/2 cup freshly chopped cilantro
    • 1 3/4 cup vegetable broth, low sodium

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 1066 % Daily Value *
    • Total Fat: 10 g 14.65%
    • Saturated Fat: 1 g 3.59%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 4705 mg 196.03%
    • Calcium: 433 mg 43.29%
    • Potassium: 206 mg 5.89%
    • Magnesium: 0 mg 0%
    • Iron: 17 mg 91.78%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 181 g %
    • Dietary Fiber: 46 g 182.1%
    • Sugar: 21 g
    • Protein: 55 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 79.26%
    • Vitamin C 175.07%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch10
    • Exchange - Vegetables6
    • Exchange - Lean Meat4
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total15 oz-eq

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