Mexican Bean with Quinoa

Updated: Nov 7, 2018

Serve 4

Prep Time 10 min

Cook Time 25 min



Ingredients
  • 1 tablespoon olive oil

  • 2 cloves garlic, minced

  • 1 jalapeno, minced

  • 1 cup quinoa

  • 1 cup vegetable broth

  • 1 can (400g) black beans, drained and rinsed

  • 1 can (400g) roasted diced tomatoes

  • 1/2 cup corn kernels

  • 1 cup red capsicum, diced

  • 1 teaspoon chilli powder

  • 1/2 teaspoon cumin

  • Celtic sea salt and freshly ground black pepper, to taste

  • 1 avocado, halved, seeded, peeled and diced

  • Juice of 1 lime

  • 2 tablespoons chopped fresh cilantro leaves (or parsley leaves)




Method
  1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.

  2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.

  3. Serve immediately.



Tips
  • You can swap brown rice over quinoa as desired.

  • You can serve it on its own, or as a filling in a wrap, sandwich, or serve it with some rice as desired.


For storage: You can keep it in the fridge for 3-4 days or freeze it up to 3 months.



Quinoa
Nutritional value
  • Quinoa (pronounced KEEN-wah) is packed with protein, fibre and various vitamins and minerals.

  • Often used as a substitute for rice, quinoa is commonly considered to be a grain and is usually referred to as such, but it is actually a seed. It is gluten-free and is recommended for people who are on a gluten-free diet.

  • Quinoa is very rich in fibre and protein, much higher than most grains.

  • One cup of cooked quinoa yields 8g protein.