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.

Keen-what? Toasted Quinoa with PineNuts

While most of us in the South are more familiar with grits than this South American superfood, quinoa (pronounced keen-wah) is a whole grain worth trying.  This quinoa recipe is a great addition to a weeknight meal, or try it as a lunchtime salad.  

While quinoa is usually considered to be a whole grain, it is actually a seed that can be prepared like whole grains such as rice or barley.  Quinoa has the highest protein content of any whole grain, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain and is almost always organic.

So, if you've never tried quinoa, give it a shot!  

Quinoa with Garlic and Pine Nuts
1 cup quinoa, rinsed well
1/4 cup pine nuts
2 tablespoons extra-virgin olive oil
2 cloves garlic, thinly sliced
1/3 cup chopped fresh parsley
1/4 cup dried cranberries
1 tablespoon fresh lemon juice
2 tsp The Delicious Dietitian Southern All Purpose Spice Blend

Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 3/4 cups water (or use no sodium added chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes.

Meanwhile, toast the pine nuts in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the olive oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil.

Fluff the quinoa with a fork. Add the pine nuts, garlic, reserved oil, parsley, dried cranberries, spice blend and lemon juice.  Toss and serve!