Quinoa and Black Beans Recipe With Nutrition Data and Calorie Count

Quinoa and Black Beans

A high protein vegetarian dish, good hot or cold, especially the next day.

Yields:

10 servings

Prep Time:

20 mins

Cook Time:

40 mins

Meal Type:

Side Dish

Rating:

Ingredients

  • 3/4 cup dry quinoa
  • 1 tsp olive oil
  • 3 cloves garlic
  • 15 oz black beans
  • 3/4 cup chopped sweet red pepper
  • 1 can diced tomatoes
  • 1 jalapeno, seeded and minced
  • 1 tsp curry powder
  • 1 tsp cumin
  • 1 tsp red pepper flakes
  • 1 medium onion, chopped
  • 1 dash black pepper
  • 1 1/2 cups vegetable broth

Directions

  • Rinse quinoa very well to remove bitter coating. Drain and rinse can of black beans. Chop onion, garlic and peppers.
  • Heat oil in medium saucepan over medium heat. Stir in onion, garlic and peppers. Sauté until lightly browned.
  • Mix quinoa into the saucepan and cover with vegetable broth.
  • Season with cumin, curry powder and red pepper flakes, and black pepper. Bring to boil. Cover, reduce heat and simmer for 20 minutes.
  • Stir diced tomatoes and black beans into saucepan and continue to simmer about 5 minutes until heated through.
  • Optional: Add 1/2 cup chopped fresh cilantro at end.
  • Variations: Use 2 cans black beans; use 1 cup frozen corn kernels instead of sweet red peppers; vary seasonings to your taste.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 108
% Daily Value*
  • Total Fat
    Amount Per Serving 1.5g
    % Daily Value 2%
    • Saturated Fat
      Amount Per Serving 0.198g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.468g
    • Monounsaturated Fat
      Amount Per Serving 0.588g
  • Cholesterol
    Amount Per Serving 0mg
    % Daily Value 0%
  • Sodium
    Amount Per Serving 646mg
    % Daily Value 28%
  • Total Carbohydrate
    Amount Per Serving 19.44g
    % Daily Value 7%
    • Dietary Fiber
      Amount Per Serving 4.4g
      % Daily Value 16%
    • Total Sugars
      Amount Per Serving 1.74g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 5.1g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 3mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 30mg
    % Daily Value 33%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 3mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 14mg
    % Daily Value 78%
  • Potassium
    Amount Per Serving 333mg
    % Daily Value 7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 108 KCal
  • Fat 1.5 g
  • Carbs 19.44 g
  • Protein 5.1 g

There are 108 calories in 1 serving of Quinoa and Black Beans.

How long would it take to burn off 108 KCal?

Basketball

11 minutes

Cycling (10 MPH)

15 minutes

Jogging

9 minutes

Running

7 minutes

Swimming (crawl, moderate pace)

10 minutes

Walking

12 minutes

Weight Training

12 minutes

Values estimated based on person weighing 160 lbs.

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