Quinoa & Black Beans Recipe With Nutrition Data and Calorie Count

Quinoa & Black Beans

Very flavorful alternative to black beans and rice. Quinoa is a nutty grain from South America.

Yields:

10 servings

Prep Time:

15 mins

Cook Time:

35 mins

Meal Type:

Main Dish
Lunch

Rating:

Ingredients

1 tsp olive oil
1 large onion
3 cloves garlic
3/4 cup quinoa
1 1/2 cups water
1 tsp cumin
1/4 tsp cayenne pepper
1 cup canned corn
1 cup canned black beans
1 dash salt
1 dash black pepper

Directions

Heat oil in a saucepan over medium heat. Cook and stir onion and garlic until lightly browned, about 10 minutes.
Mix quinoa into onion mixture and cover with water. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
Stir corn and black beans into the saucepan, and continue to simmer until heated through, about 5 minutes.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 99

% Daily Value*

Total Fat

Amount Per Serving 1.87g

% Daily Value 2%
- Saturated Fat
  
  Amount Per Serving 0.26g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.585g
- Monounsaturated Fat
  
  Amount Per Serving 0.787g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 150mg

% Daily Value 7%
Total Carbohydrate

Amount Per Serving 17.76g

% Daily Value 6%
- Dietary Fiber
  
  Amount Per Serving 3g
  
  % Daily Value 11%
- Total Sugars
  
  Amount Per Serving 1.24g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 3.79g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 1mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 5mg

% Daily Value 6%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 2mg

% Daily Value 0%
Iron

Amount Per Serving 11mg

% Daily Value 61%
Potassium

Amount Per Serving 156mg

% Daily Value 3%

Nutrition summary:

Calories 99 KCal
Fat 1.87 g
Carbs 17.76 g
Protein 3.79 g

There are 99 calories in 1 serving of Quinoa & Black Beans.

How long would it take to burn off 99 KCal?
Basketball	10 minutes
Cycling (10 MPH)	14 minutes
Jogging	8 minutes
Running	7 minutes
Swimming (crawl, moderate pace)	10 minutes
Walking	11 minutes
Weight Training	11 minutes
Values estimated based on person weighing 160 lbs.