Prep Time 10 min
Cook Time 25 min
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)
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.
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 (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.