Skillet Quinoa with Black Beans, Cilantro and Feta

Ingredients

• 1 tablespoon canola oil
• 1 cup onions, diced
• 2 cups red bell pepper, diced
• 1 1/2 cups water
• 3/4 cup quinoa, uncooked
• 1 can (15 ounces) reduced sodium black beans, rinsed and drained
• 1/4 cup chopped walnuts
• 2 teaspoons chili powder
• 1/3 cup crumbled, reduced-fat feta cheese*
• 1/4 cup fresh cilantro, chopped
• 1 medium garlic clove, minced
• 1/2 teaspoon salt

Preparation

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.

Nutritional analysis per serving:

Calories:	230		Total Fat:	8g
Cholesterol:	10mg		Protien:	10g
Carbohydrates:	31g		Sodium:	360mg

Serves

Yield 6 servings / Serving size 1 cup

Notes, Tips & Suggestions

*Vegetarian option: Replace feta with vegan cheese or tofu.

Source

CanolaInfo

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