FOR VEGETARIAN LOVERS

QUINOA AND BLACK BEAN CASSEROLE

SERVES 4
PREP TIME 15 MINUTES
COOKING TIME 35 MINUTES

402 CALORIES | 21 GRAMS PROTEIN | 77 GRAMS CARBOHYDRATES | 5 GRAMS FAT

Ingredients 

1.teaspoon extra-virgin olive oil
1.medium onion, chopped
3.cloves garlic, peeled and minced
1.cup dry quinoa, rinsed
1 3/4.cups low-sodium vegetable broth
1.teaspoon ground cumin
1/4.teaspoon ground cayenne pepper
Salt and ground black pepper, to taste
1.cup frozen corn kernels
2.(15-ounce) cans black beans, rinsed and drained
1/2.cup chopped fresh cilantro

Method 

1 Warm oil in a large skillet over medium heat. Sauté onion and
garlic, stirring occasionally, until lightly browned, about 10
minutes.
2 Stir quinoa and vegetable broth into the onion mixture. Season
with cumin, cayenne, salt, and pepper. Bring the mixture to a
boil.
3 Cover the pan with a lid and reduce the heat to low; simmer
until quinoa is tender and broth is absorbed, about 20 minutes.
4 Stir corn and black beans into quinoa and continue to simmer
until heated through, about 5 minutes. Garnish with cilantro and
serve.