Maria’s Quinoa with Black Beans and Corn

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This delicious plant based dish makes a complete protein vegetarian (or vegan if you use vegetable broth) entrée or a healthy side dish alongside fish.  The quinoa provides 100% of the amino acids we need to synthesize or repair body tissue and muscle and corn plus beans is a classic vegetarian complete protein combo.

Cumin provides an array of health benefits. It is an antioxidant, provides digestive benefits, enhances immunity, helps prevent glycation, and many more.

Parsley and cilantro are loaded with flavonoids that provide antioxidants to help fight disease.

Prep Time: 15 Minutes
Cook Time: 35 Minutes
Total Time: 50 Minutes
Servings: 6 large

1 teaspoon extra virgin olive oil
1 small onion or ½ large, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups chicken or vegetable broth
1 ¼ teaspoon ground cumin
1/4 teaspoon cayenne pepper, optional
Salt and pepper to taste
1 cup frozen corn kernels, thawed or fresh grilled corn kernels cut off the cob
2 (15 ounce) cans black beans, drained
1/2 cup chopped fresh cilantro or parsley

Heat a large pan on medium heat for about 2-3 minutes, then add about 1 teaspoon of oil. Add the chopped onion and garlic. Stir fairly constantly for about 5-10 minutes until the onion is soft and clear.

Put the quinoa into the pan and cover with the broth. Add the cumin, and cayenne pepper if you are adding it. Bring the mixture to a boil. Reduce heat, cover and simmer 20 minutes.

Stir the corn and black beans into the mixture, and continue to simmer about 5 minutes until heated through. Mix in the cilantro or parsley. Taste and season with salt and pepper.

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