3 Sisters Black Bean & QuinoaSupper- Heart Healthy

Name: 3 Sisters Black Bean & QuinoaSupper- Heart Healthy
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 8
Ingredients: 1 tsp olive oil; 1 medium onion, chopped; 3 clove garlic, minced; 3/4 c quinoa, uncooked; 1 1/2 c vegetable broth; 1 tsp ground cumin; 1/4 tsp cayenne pepper; sea salt and freshly ground black pepper to taste; 1 c frozen corn; 1 small zucchini, sliced into thin coins; 2 can(s) (15 ounces each) black beans, drained and rinsed; 1/2 c chopped fresh cilantro

By Kathie Carr
@kathiecc

The Iroquois Indians cultivated and used the 3 Sisters (corn, squash, and beans) as a main stay of their diet. They are featured in this healthy, spicy, vegearian dish.

This is also another Heart Healthy recipe using quinoa. Its a tasty vegetarian supper dish that will satisfy even the most committed carnivore. :)

Recipe adapted from a newspaper story on quinoa.

Rating:

★★★★★ 2 votes5

Serves:

Prep:

15 Min

Cook:

25 Min

Ingredients

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1 tsp

olive oil
1 medium

onion, chopped
3 clove

garlic, minced
3/4 c

quinoa, uncooked
1 1/2 c

vegetable broth
1 tsp

ground cumin
1/4 tsp

cayenne pepper
·

sea salt and freshly ground black pepper to taste
1 c

frozen corn
1 small

zucchini, sliced into thin coins
2 can(s)

(15 ounces each) black beans, drained and rinsed
1/2 c

chopped fresh cilantro

How to Make 3 Sisters Black Bean & QuinoaSupper- Heart Healthy

Step-by-Step

Heat olive oil in a Dutch oven. Saute onion and garlic until onion is tender. Stir in quinoa, broth, and seasonings.

Bring mixture to a boil, reduce heat to simmer and cover dish. Simmer for about 20 minutes. Add corn, zucchini, and beans and cook for about 10 minutes more. Stir in cilantro and serve hot.

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