Mexican Quinoa

274

PREP TIME

5 min

TOTAL TIME

30 min

Makes

4 adult servings

Mexican Quinoa

Photo: Maya Visnyei

This healthy and satisfying one-pot meal, a quinoa recipe suggested by reader Laura Kimball of Sault Ste. Marie, Ont., also makes an excellent filling for a wrap or burrito.


Ingredients

  • 2 tbsp olive oil
  • 1/2 cup chopped onion
  • 1 cup quinoa , rinsed well and drained
  • 1 tbsp chopped garlic
  • 2 tsp chili powder
  • 1 cup sodium-free vegetable broth
  • 1 540-mL can black beans , rinsed well
  • 1 398-mL can diced tomatoes
  • 1 cup fresh or defrosted frozen corn kernels
  • 1/4 tsp salt

Garnishes

  • chopped cilantro
  • grated cheddar
  • lime wedges

Instructions

  • Heat olive oil in a medium saucepan over medium heat. Add onion and sauté for 2 min or until beginning to soften.
  • Add quinoa and sauté for 4 min or until quinoa begins to brown and smell nutty. Add garlic and chili powder and sauté 1 min longer.
  • Add stock, beans and tomatoes and bring to a boil. Cover pot (but leave lid slightly askew), turn heat to low and simmer for 15 min or until quinoa is cooked.
  • Add corn to pot, remove from heat and let stand 5 min. Season with salt and fluff with a fork to combine. Serve with garnishes on the side.

Nutrition (per serving)

  • Calories
  • 378,
  • Protein
  • 18 g,
  • Carbohydrates
  • 61 g,
  • Fat
  • 11 g,
  • Fibre
  • 13 g,
  • Sodium
  • 660 mg.

Note:

Toasting grains and seeds, like quinoa, in a dry pan before adding liquid brings out their nutty flavour.

Originally published in the Today’s Parent April 2014 issue.