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.
Mexican Quinoa
By Eshun Mott284
PREP TIME
5 min
TOTAL TIME
30 min
Makes
4 adult servings
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.
