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Tex-Mex Black Bean & Quinoa BowlTex-Mex Black Bean and Quinoa Bowl

Prepared by: Lydia Kaume,
Nutrition Specialist,

University of Missouri Extension

October 23, 2016

 

Yield: 4 servings (2 cups per serving)

 

Ingredients

  • 1½ cups water
  • 1 cup quinoa
  • 1 teaspoon ground cumin
  • 2 tablespoons olive oil plus 2 teaspoons, divided
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 4½ cups very thinly sliced cabbage (about 1/4 medium head)
  • 1/2 cup finely chopped red onion
  • 1 medium size pepper, chopped
  • 1 15-ounce can black beans, rinsed
  • 2 teaspoons chili powder
  • 1/2 cup shredded sharp Cheddar cheese
  • 1/2 cup salsa

 

Preparation

  • Bring water and quinoa to a boil in a medium saucepan. Reduce heat, cover and simmer until the water is absorbed, about 15 minutes. Fluff with a fork and stir in cumin. Partially cover and set aside.
  • Meanwhile, whisk 1 tablespoon oil, salt and pepper in a large bowl. Add cabbage and onion; toss to coat.
  • Heat the remaining 2 teaspoons oil in a medium skillet over medium heat. Add pepper and cook, stirring, until softened, 2 to 3 minutes. Stir in beans and chili powder; cook, stirring, until heated through, about 2 minutes more. Remove from heat.
  • To serve, layer in each bowl: 3/4 cup quinoa, 1/2 cup bean mixture and sprinkle some cheese. Top each portion with 3/4 cup cabbage salad and 2 tablespoons salsa.

 

Nutrition information per serving (2 cups)

Calories: 361

Total Fat: 13g

Saturated Fat: 3g

Cholesterol: 14mg

Sodium: 321mg

Carbohydrates: 53g

Fiber: 12g

Protein: 8g

 

 

Source: modified from Eating Well

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Monday, October 24, 2016