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13. Quinoa with Black Beans, Tomatoes, Corn, and Feta

PREP TIME: 15 MINUTES

TOTAL TIME: 50 MINUTES

SERVINGS: 6

3/4 c quinoa, rinsed
2 tsp canola oil
1/2 large onion, chopped (about 3/4 cup)
3/4 c frozen corn
1 can (15 ounces) black beans, drained and rinsed
1 pint cherry tomatoes, quartered (about 1 1/2 c)
1 tsp ground cumin
1/2 tsp chili powder
Juice of 2 to 3 limes (about 4 to 6 Tbsp)
3 oz feta cheese, crumbled (about 3/4 c)
1/3 c fresh cilantro leaves

BRING 1 1/4 cups water to a boil in a medium saucepan on high heat. Stir in the quinoa and 1/4 teaspoon salt. Reduce the heat to low, cover, and simmer until the quinoa is cooked through but still firm to the bite and the water is evaporated, 15 to 18 minutes. Remove from the heat and rest, covered, 10 minutes.

HEAT the oil in a large skillet on medium heat. Add the onion and cook, stirring occasionally, until soft and lightly browned, about 6 minutes. Add the corn and cook 2 minutes, then add the beans and cook until heated through, about 2 minutes. Transfer to a large bowl. Add the quinoa, tomatoes, cumin, chili powder, and lime juice to taste and stir gently to combine. Stir in the feta and cilantro and season to taste with salt and freshly ground black pepper.

NUTRITION (per serving: 1 heaping cup) 222 cal, 11 g pro, 33 g carbs, 6 g fat, 2 g saturated fat, 501 mg sodium

28% (7 g) daily fiber

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