Skillet Quinoa with Black Beans, Cilantro and Feta
Ingredients
- 1 Tbsp canola oil 15 mL
- 1 cup diced onions 250 mL
- 2 cups diced red bell pepper 500 mL
- 1 1/2 cups water 375 mL
- 3/4 cup uncooked quinoa 175 mL
- 1 can (15 oz/426 mL) reduced sodium black beans, rinsed and drained
- 1/4 cup chopped walnuts 60 mL
- 2 tsp chili powder 10 mL
- 1/3 cup crumbled reduced fat feta cheese* 75 mL
- 1/4 cup chopped fresh cilantro 60 mL
- 1 medium garlic clove, minced
- 1/2 tsp salt 2 mL
Instructions
- 1. In large, non-stick skillet, heat canola oil over medium-high heat. Add onion and pepper. Sauté 5 minutes or until onions begin to brown on edges, stirring occasionally. Add water and quinoa. Bring to boil over medium-high heat, reduce heat, cover and cook on medium-low for 12 minutes or until water is absorbed.
- 2. Remove from heat, stir in beans, walnuts, chili powder, feta, cilantro, garlic and salt. Cover and let stand 2 minutes to heat through and absorb flavors.
- *Note: For a vegetarian version, replace feta with vegan cheese or tofu. Leftovers? Add quartered grape tomatoes, a squeeze of fresh lemon juice and a bit more cilantro for an easy meatless entrée.
Yield
6 servings
serving size
1 cup (250 mL)
nutritional analysis
Per Serving
| Calories | 230 |
| Total Fat | 8 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 0 mg |
| Carbohydrates | 31 g |
| Fiber | 7 g |
| Sugars | 3 g |
| Protein | 10 g |
| Sodium | 360 mg |
| Potassium | 445 mg |
