Mexican Quinoa

  • Prep Time5 mins
  • Total Time30 mins
  • Makes4 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

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)

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.

This article was originally published on Oct 21, 2017
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