Thursday, October 3, 2013

Southwest Black Bean and Corn Quinoa

Southwest Black Bean and Corn Quinoa

2 tsp. olive oil
2 cloves garlic, minced
1/2 cup diced onion
1 cup uncooked quinoa, rinsed well and drained
1¼ cups no sodium added vegetable or chicken broth
1 can (1½ cups) low sodium black beans, drained and rinsed
1 (14.5 oz) can no sodium added diced tomatoes, with juices
1 cup frozen corn (or kernels cut from 2 ears of corn)
1 Tbsp The Delicious Dietitian Southwest Spice Blend
1/3 cup chopped fresh cilantro
1/3 cup chopped scallions
1/2  of a lime, juiced

To finish: 
Shredded cheese, light sour cream/fat free plain Greek yogurt, salsa, and/or avocado


Heat olive oil in a medium saucepan over medium-high heat.  Add garlic and  onion to the pan and sauté until fragrant, about 1 minute.  Stir in the the quinoa, broth, beans, diced tomatoes, and corn to the pan.  Bring to a boil.  Reduce the heat to medium-low and cover.  Simmer for about 25 minutes, or until the liquid is fully absorbed.  Remove from the heat.  Stir in the Southwest Spice Blend, cilantro, scallions and lime juice.  Serve as desired with cheese, salsa, avocado, and/or sour cream.

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