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  • Total Time

    Prep/Total Time: 30 min.


  • Makes

    8 servings (3 quarts)

  • Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1 jalapeno pepper, seeded and chopped
  • 8 cups vegetable broth
  • 1 cup quinoa, rinsed
  • 2 teaspoons chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 1 can (15 ounces) black beans, rinsed and drained
  • 3 medium tomatoes, chopped
  • 1 cup fresh or frozen corn
  • 1/3 cup minced fresh cilantro
  • 1/2 teaspoon salt
  • Optional ingredients: cubed avocado, lime wedges and additional chopped cilantro
  • Directions

  • Heat oil in a Dutch oven over medium-high heat. Add onion, garlic and jalapeno pepper; cook and stir until tender, 3-5 minutes. Add broth, quinoa, and seasonings. Bring to a boil; reduce heat. Simmer, uncovered, until quinoa is tender, about 10 minutes. Add beans, tomatoes, corn, and cilantro; heat through. If desired, serve with optional ingredients.
  • Nutrition Facts

    1-1/2 cups: 182 calories, 4g fat (1g saturated fat), 0 cholesterol, 792mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat.
    Source: Read Full Article