Mexican Quinoa

  • Preparation time:
  • 5 min
  • Total time:
  • 30 min
  • Makes:
  • 4 adult servings
Mexican Quinoa

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Mexican Quinoa

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

Directions

  • 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.

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.

Nutrition (per serving)

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