1 1/2cupsreduced-sodium chicken or vegetable broth (or use any variety)
1/4tsp. cayenne pepperoptional
29 - 30oz.reduced-sodium canned black beans (or use any variety)(or use 1 1/2 cups home-cooked beans for every 15 oz. can),drained and rinsed
1/2cupfresh cilantroor use parsley or basil, chopped (optional)
1cupsalsa (look for brands with no sugar added),for serving (optional)
1cuplow fat sour cream or plain Greek yogurt (or use any variety)for serving (optional)
8large (burrito size)whole wheat or white flour tortillas (use wheat/gluten-free, if needed)
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.)
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.Nutritional Information Per Serving (% based upon daily values): Calories 430, Total Fat: 8g, 11%; Saturated Fat: 2g, 8%; Cholesterol: 0mg, 0%; Sodium: 790mg, 33%; Total Carbohydrate: 74g, 25%; Dietary Fiber: 11g, 44%; Sugar: 7g; Protein: 15gLike this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!