One-Pan Mexican Quinoa

16 35 464
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
One-Pan Mexican Quinoa
Health Highlights
Enjoy quick & easy meal prep and minimal clean-up with this delicious plant-based recipe that is loaded with Tex-Mex flavors.

Ingredients


1 tbsp Olive Oil, Extra Virgin
2 clove(s) Garlic (minced)
1 medium pepper(s) Jalapeno pepper (diced, optional)
1 medium pepper(s) Red bell pepper (diced)
1 medium pepper(s) Green bell pepper (diced)
1 cup Quinoa, uncooked
1 cup Vegetable stock/broth, low sodium
1 can (15oz) Black beans, canned (drained and rinsed)
1 can(s) (16 oz) Diced tomatoes, low sodium, canned
1 cup Sweet yellow corn (canned or frozen)
1 tsp Chili powder
1/2 tsp Cumin
1/2 tsp Salt and pepper (to taste)
1 avocado(s) Avocado (halved, seeded, peeled, diced)
1 whole lime(s) Lime juice (fresh)
4 tbsp Dairy-free cheddar cheese shreds, Daiya (optional)

Instructions


  1. Heat a skillet or stockpot over medium-high heat and add olive oil. Once the pan has warmed, add garlic and jalapeño. Cook, stirring frequently, until fragrant (about 1 minute).
  2. Add the diced red and green bell pepper and cook until just tender. 
  3. Stir in the quinoa, vegetable broth, beans, tomatoes, corn, chili powder, and cumin. Season with salt and pepper, to taste.
  4. Bring to a boil, cover, reduce heat, and simmer until quinoa is cooked through (about 20 minutes).
  5. Stir in chopped avocado, lime juice, and dairy-free cheese shreds.

Notes:

Quick Tips:

  • Want more veggies? Try adding diced bell peppers, zucchini, mushrooms, or carrots. 
  • To make it cheesy, add cheese of choice (or dairy-free cheese) on top and set your skillet under a broiler for 3 minutes until the top is set. 




Nutritional Highlight:

Quinoa is gluten-free, high in protein, and one of the few plant foods that contain sufficient amounts of all nine essential amino acids, making it a complete protein source.


Nutrition Facts

Per Portion

Calories 464
Calories from fat 152
Calories from saturated fat 26.0
Total Fat 16.8 g
Saturated Fat 2.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 11.0 g
Cholesterol 0
Sodium 699 mg
Potassium 1464 mg
Total Carbohydrate 70 g
Dietary Fiber 18.1 g
Sugars 5.6 g
Protein 16.8 g

Dietary servings

Per Portion


Grain 2.1
Meat Alternative 0.6
Milk Alternative 0.2
Vegetables 3.8

Energy sources


Pygal53%467.39440005460597202.891852703610533%298.0096794455754226.2673925261237314%341.4854638857005116.1539918074458353%33%14%CarbohydratesFatProtein
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