Gut Health and High Fiber · Dinner
One-Pan Black Bean Quinoa Skillet with Corn
A high-fiber skillet dinner with black beans, quinoa, corn and tomatoes, using a whole can of beans and tomatoes.
Jump to recipe
Beans, quinoa and vegetables make this an easy way to put more fiber on the table. It is a substantial two-serving dinner built around whole cans, with pantry seasonings doing the work. If you are new to higher-fiber meals, start with a smaller portion and increase gradually.
Simple swaps
Use pinto beans instead of black beans, or any color bell pepper. Different grains need different liquid amounts and cooking times, so keep quinoa for this method.
Make ahead and store
Refrigerate within 2 hours and use within 3–4 days, or freeze for up to 3 months. Reheat to 165°F, adding a splash of water if needed.
Estimated nutrition per serving
Includes 1.5 g saturated fat, 10.4 g total sugars, 501 mg sodium, 0 mg cholesterol. Calories, protein, carbohydrates, fiber and fat appear in the recipe card. Estimates include all listed oil and salt.
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My Diet Chef · By Chef Jeff
One-Pan Black Bean Quinoa Skillet with Corn
- Prep
- 10 min
- Cook
- 30 min
- Total
- 45 min
- Serves
- 2
Ingredient amounts adjust with your selection. Cooking times and temperatures stay the same; use suitable cookware and cook in batches if needed.
Ingredients
- 1 can (15 oz) low-sodium black beans, drained and rinsed
- 1/2 cup dry quinoa, rinsed
- 1 can (14.5 oz) no-salt-added diced tomatoes, with juices
- 1 cup frozen corn
- 1 red bell pepper, diced
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1/4 tsp salt
- 1 cup water
Let's cook
- Heat oil in a deep skillet with a lid over medium heat. Cook the bell pepper for 4–5 minutes, stirring, until beginning to soften.
- Stir in quinoa, cumin, tomatoes with their juices, salt and water. Bring to a simmer.
- Cover, reduce heat to low and cook for 15 minutes. Stir in drained beans and frozen corn. Cover and cook for 5–8 minutes more, until quinoa is tender and the mixture is hot throughout.
- If the pan looks dry before the quinoa is tender, add a splash of water. If too wet, simmer uncovered for a few minutes. Rest off the heat for 3 minutes, then divide equally into two bowls.
Estimated nutrition per serving
- Calories
- 448 kcal
- Protein
- 18.3 g
- Total carbs
- 74.6 g
- Fiber
- 18.8 g
- Fat
- 11.2 g
- Saturated fat
- 1.5 g
- Total sugars
- 10.4 g
- Sodium
- 501 mg
- Cholesterol
- 0 mg
Estimates vary with brands, ingredient sizes and substitutions. Includes all listed oil; optional extras are excluded. Nutrition stays per serving when you change the batch size. Reference data: USDA FoodData Central.
Calculation assumptions
Assumes about 9 oz drained low-sodium black beans from a full 15-oz can and no-salt-added tomatoes. Canned-bean data approximate drained beans; sodium varies. Water is included in the ingredient count.
