Quinoa and Black Beans

Diabetes diet - Quinoa and Black Beans

Description

Flavorful and healthy meal. This meal is below 200 calories and 30 g of Carbohydrate. Ideal meal for people with diabetes.

Preparation time: fifteen minutes

Cooking time: thirty-five minutes

Total time: fifty minutes

Servings: 10

Ingredients

  1. 1 teaspoon of vegetable oil
  2. 1 chopped onion
  3. 3 cloves of garlic, chopped
  4. 3/4 cup of quinoa
  5. 1 1/2 cups of vegetable broth
  6. 1 teaspoon of ground cumin
  7. 1/4 teaspoon of cayenne pepper
  8. Ground black pepper and salt to taste
  9. 1 cup of frozen corn kernels
  10. 2 (15 ounce) cans of black beans, rinsed and drained
  11. 1/2 cup of chopped fresh cilantro

 

 

Instructions

  1. Pour the oil into a saucepan and place over medium heat. Add in the garlic and onion and stir until browned, for ten minutes.
  2. Add in the quinoa into the onion mixture and then pour in the vegetable broth. Add in cumin, salt, pepper and cayenne pepper.
  3. Heat the mixture until it boils, then cover the saucepan. Decrease the heat and let it simmer until the broth is absorbed and the broth absorbed, about twenty minutes.
  4. Add in the frozen corn into the saucepan and let it simmer until heated through, about five minutes, then add in the cilantro and black beans and mix properly.

Nutrition Facts

Calories: 153

Fat: 1.7g

Carbohydrates: 27.8g

Protein: 7.7g

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