Mexican Bean with Quinoa
Published 6 November 2018
4 serves10 min prep25 min cook
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
- Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
- 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.
- 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.
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.
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