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