Quinoa and Black Bean Burritos
This is a great alternative to rice and beans, adapted from allrecipes.com. Quinoa is a delicate and quick cooking grain-like seed that is much higher in nutrients than white rice.
Ingredients
- 1 tsp. canola or vegetable oil
- 1 yellow onion diced
- 3 cloves garlic minced, about 1 1/2 tsp.
- 1 cup corn kernels fresh or frozen
- 3/4 cup quinoa
- 1 1/2 cups reduced-sodium chicken or vegetable broth or use any variety
- 1 tsp. ground cumin
- 1/4 tsp. cayenne pepper optional
- 29 - 30 oz. reduced-sodium canned black beans drained and rinsed, or use any variety, or use 1 1/2 cups home-cooked beans for every 15 oz. can
- 1/2 cup fresh cilantro or use parsley or basil, chopped (optional)
- 1 cup salsa for serving (optional), look for brands with no sugar added
- 1 cup low fat sour cream or plain Greek yogurt for serving (optional), or use any variety
- 8 large (burrito size) whole wheat or white flour tortillas use wheat/gluten-free, if needed
Instructions
- In a medium saucepan, heat the oil over medium heat. Add the onions and garlic and sauté them until they are lightly browned, about 5 minutes.
- While the onions and garlic cook, remove the corn from the freezer, if necessary, and thoroughly rinse the quinoa under cold water (I use a fine metal strainer).
- Add the quinoa, broth, cumin, and cayenne pepper (optional) to the saucepan. Bring the mixture to a boil. Cover it, reduce the heat, and simmer it for 20 minutes.
- Stir the corn, beans, and cilantro (optional) into the saucepan and simmer it until it is heated through.
- Serve the mixture, topped with salsa and/or sour cream or yogurt, if desired, and wrapped in warm tortillas.
Slow Cooker Directions
- Omit the oil. Combine the onions, garlic, corn, quinoa, broth, black beans and spices in the slow cooker. Cook on low for 7 - 8 hours or on high for 3 - 4 hours. Serve as directed above. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Dice the onion, peel the garlic, thaw the corn if necessary, prepare and refrigerate the quinoa mixture, chop the cilantro if using.
Scramble Flavor Booster: Use the optional cayenne pepper and cilantro.
Tip: Rinse quinoa before you cook it to remove a natural bitter-tasting coating the grain has called saponin.
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Nutrition
Calories: 320kcalCarbohydrates: 50gProtein: 16gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.003gCholesterol: 13mgSodium: 928mgPotassium: 880mgFiber: 13gSugar: 4gVitamin A: 541IUVitamin C: 8mgCalcium: 145mgIron: 5mg
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