Mexican quinoa
Discover a vibrant and nutritious Mexican quinoa recipe that's perfect for any meal! This easy one-pot dish combines quinoa, black beans, tomatoes, sweet corn, and a zesty blend of chili powder, cumin, and fresh lime juice. Ready in under 30 minutes, it's a delicious, healthy, and satisfying option for vegetarians and anyone looking for a flavorful, wholesome meal.
- 20 Apr 2024
- Cook time 25 min
- Prep time 10 min
- 4 Servings
- 13 Ingredients
Mexican quinoa is a delightful, healthy, and vibrant dish that combines protein-rich quinoa with the bold flavors of black beans, tomatoes, and spices. It’s quick to prepare and is perfect for a flavorful, nutritious meal that's both satisfying and easy to make.
Ingredients:
Instructions:
- Mince the garlic cloves.
- Rinse the quinoa under cold water.
- Drain and rinse the black beans.
- Dice the tomatoes if they're fresh.
- Chop the coriander leaves.
- In a large skillet, heat the olive oil over medium heat.
- Add the minced garlic and sauté for about 1-2 minutes until fragrant, but not brown.
- Add the rinsed quinoa to the skillet and cook for about 2-3 minutes, stirring frequently, until the quinoa is lightly toasted.
4. Add Liquid and Spices:
- Pour in the vegetable broth.
- Add the chili powder, ground cumin, salt, and black pepper.
- Stir to combine.
- Bring the mixture to a boil.
- Reduce the heat to low, cover the skillet, and let it simmer for about 15-20 minutes, or until the quinoa has absorbed all the liquid and is tender.
- Stir in the black beans, diced tomatoes, and sweet corn.
- Continue to cook for about 5 more minutes, or until everything is heated through.
- Remove the skillet from heat.
- Stir in the lime juice and chopped coriander leaves.
- Taste and adjust seasoning if needed.
- Serve warm, garnished with extra coriander leaves if desired.
Tips:
- Rinse the quinoa thoroughly before cooking to remove its natural coating, which can make it taste bitter.
- For extra flavor, lightly toast the quinoa in the olive oil for a couple of minutes before adding the vegetable broth.
- Fresh lime juice can be replaced with bottled lime juice if you are in a pinch, but fresh juice gives a more vibrant flavor.
- You can add other vegetables like bell peppers or zucchini for additional texture and nutrients.
- To enhance the flavor, garnish the finished dish with fresh avocado slices or a dollop of sour cream.
- If you like it spicier, consider adding a chopped jalapeño or a pinch of cayenne pepper.
Mexican quinoa is a versatile dish that can be enjoyed on its own, as a side, or even as a filling for tacos. Packed with nutrients and bursting with flavors, this recipe is sure to become a favorite in your household. Enjoy your culinary creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 380 grams |
| Energy | |
| Calories 200kcal | 8% |
| Protein | |
| Protein 10g | 7% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 11g | 28% |
| Sugar 6g | 6% |
| Fat | |
| Fat 5g | 6% |
| Saturated 0.82g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 70ug | 8% |
| Choline 50mg | 9% |
| Vitamin B1 0.27mg | 22% |
| Vitamin B2 0.25mg | 19% |
| Vitamin B3 2.09mg | 13% |
| Vitamin B6 0.26mg | 15% |
| Vitamin B9 110ug | 28% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 24mg | 26% |
| Vitamin E 1.85mg | 12% |
| Vitamin K 14ug | 11% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.38mg | 0% |
| Iron, Fe 3.35mg | 30% |
| Magnesium, Mg 88mg | 20% |
| Phosphorus, P 230mg | 18% |
| Potassium, K 760mg | 22% |
| Selenium, Se 3.01ug | 5% |
| Sodium, Na 460mg | 31% |
| Zinc, Zn 1.41mg | 13% |
| Water | |
| Water 320g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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