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Quinoa with Peppers and Beans

Whole Grain Goodness

Eating at least 3 servings of whole grain daily may help reduce blood cholesterol. Look for the word "whole" to be sure you get the whole grain.

Source

Stop Dieting and Lose Weight from Prevention® (2003) p. 271

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Add color to your grains! Quinoa is accented with red bell pepper, black beans and cilantro in this easy dish. From Prevention Healthy Cooking.

Prep Time:15 min

Start to Finish:50 min

makes:4 servings

1	cup uncooked quinoa
2	cups organic or reduced sodium vegetable broth
1	tablespoon extra-virgin olive oil
3	cloves garlic, finely chopped
1	tablespoon finely chopped gingerroot
3/4	teaspoon whole cumin seeds
2	medium red bell peppers, diced
1	large onion, chopped
1	(15 oz) can Progresso® black beans, rinsed and drained
1/2	cup organic or reduced sodium vegetable broth
1/4	cup chopped fresh cilantro

1.	Place quinoa in a fine-mesh strainer and rinse under cold running water until water runs clear.
2.	In medium saucepan, heat the 2 cups broth to boiling. Stir in quinoa; return to a boil. Reduce heat; cover and simmer 20 minutes or until quinoa is tender.
3.	Meanwhile, in large nonstick skillet, heat oil over medium heat. Add garlic, gingerroot and cumin seeds. Cook and stir 2 minutes or until fragrant. Add bell peppers and onion; cook and stir 8 minutes or until vegetables are tender. Stir in beans and remaining 1/2 cup broth; cook 2 minutes longer.
4.	Fluff quinoa with fork and stir in cilantro. Place in serving bowl and top with pepper mixture.

Nutritional Information

1 Serving: Calories 370 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 180mg; Total Carbohydrate 63g (Dietary Fiber 14g, Sugars 9g); Protein 14g Percent Daily Value*: Vitamin A 50%; Vitamin C 70%; Calcium 10%; Iron 40% Exchanges: 2 1/2 Starch; 1 Other Carbohydrate; 2 Vegetable; 1 Fat Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.

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