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Corn and Bean Quinoa Pilaf
Corn and Bean Quinoa Pilaf
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From: Diabetic Living Magazine
Quinoa pilaf is combined with zesty black bean corn salsa to create a healthy side dish full of fresh flavor.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- Black Bean Corn Salsa
- 1 (15 ounce) can black beans, rinsed and drained
- 1 cup chopped, seeded tomatoes
- ½ cup frozen whole kernel corn, thawed
- 2 tablespoons thinly sliced green onions
- 2 tablespoons snipped fresh cilantro
- 1 tablespoon cooking oil
- 1 tablespoon lime juice
- ¼ teaspoon salt
- ¼ teaspoon ground cumin
- ¼ teaspoon ground black pepper
- Quinoa Pilaf
- 1 teaspoon olive oil
- ½ cup chopped onion
- 2 cloves garlic, minced
- ½ cup quinoa (see Tip)
- 1 cup reduced-sodium chicken broth or vegetable broth
- ⅔ cup water
- ¾ cup Black Bean and Corn Salsa
- Fresh jalapeño chile pepper slices (see Tip) (optional)
Preparation
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Prep
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Ready In
- To prepare the Black Bean Corn Salsa: In a large bowl combine black beans, tomatoes, corn, green onions, cilantro, oil, lime juice, salt, cumin, and ground black pepper. Cover and chill for 1 to 24 hours, stirring occasionally.
- To prepare the Quinoa Pilaf: In a large saucepan, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until onion is tender, stirring occasionally. Add quinoa; cook and stir about 3 minutes or until quinoa is lightly browned.
- Add broth and water. Bring to boiling; reduce heat. Cover and simmer for 15 to 20 minutes or until all of the liquid is absorbed and the quinoa is tender. Add Black Bean and Corn Salsa to quinoa mixture; heat through. If desired, garnish with jalapeno slices.
- Tips: Look for quinoa at a health food store or in the grains section of a large supermarket.
- Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
- Serving size: ½ cup
- Per serving: 128 calories; 3 g fat(-1 g sat); 3 g fiber; 23 g carbohydrates; 6 g protein; 227 mg sodium;
- Carbohydrate Servings: 1½
- Exchanges: 1½ starch
