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Skillet quinoa with black beans,cilantro and feta

This quick and easy dish is a made-to-order meal for everyday athletes.
Recipe and photo provided by CanolaInfo.org
skillet quinoa with black beans on a white plate
6 servings / 30  mins 

Prep 10  min / Cook 20 min 

Ingredients
  • 1 tbsp (15 mL)canola oil 
  • 1 cup (250 mL) diced onions 
  • 2 cups (500 mL) diced red bell pepper 
  • 1 1/2 cups (375 mL) water 
  • 3/4 cup (175 mL) uncooked quinoa 
  • 1 can (15 oz/426 mL) reduced sodium black beans, rinsed and drained
  • 1/4 cup (50 mL) chopped walnuts 
  • 2 tsp (10 mL) chili powder 
  • 1/3 (75 mL) cup crumbled reduced fat feta cheese* 
  • 1/4 cup (50 mL) chopped fresh cilantro 
  • 1 medium garlic clove, minced 
 
Directions
  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 and garlic. Cover and let stand 2 minutes to heat through and absorb flavours.


    *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. 
 
Nutritional info per serving : 1 cup (250 mL)
  • Calories 230
  • Protein 10 g
  • Total Fat 8 g
    Saturated Fat 1.5 g
    Cholesterol 0 mg
  • Carbohydrates 31 g
    Fibre 7 g
    Sugars 3 g
    Added sugar 0 g
  • Sodium 160 mg
  • Potassium 445 mg