Black Bean, Corn, Tomato Stew and Quinoa

 

 

In September 2012 I posted a recipe for a black bean, corn and tomato salad.  This is the same recipe with a cup of added water and it is cooked rather than raw.  I used frozen corn and canned tomatoes rather than fresh.

1 15 ounce can black beans, not drained
1 1/2 cups diced sweet onion
1 1/4 cups sweet red pepper
4 cups chopped fresh tomatoes
3 cups frozen corn
1 cup water
1 teaspoon sea salt
1/2 teaspoon cumin
dash of black pepper
dash of cayenne pepper (a few dashes for me)
1/3 cup chopped cilantro
1/4 cup fresh squeezed lime juice
Cooked quinoa (or rice or couscous)

Saute the onion and red pepper is a 5 quart pot that has been coated with spray oil.  When the onions begin to brown, add the beans, tomatoes, corn, water, salt, cumin and peppers.
Bring top boil, then reduce to to a simmer.  Simmer uncovered for about 20 minutes or until the corn is cooked.
Stir in the cilantro and lime juice.  Remove from heat and serve over a bed of cooked quinoa.
Makes 9 cups.
Each cup of the stew has 111 calories.  Each cup of quinoa has 222 calories.
I had mine with 1/2 cup quinoa and 2 cups stew.  I also topped it with a bit of non-dairy sour cream.