One-pan Mexican Quinoa

14 35 474
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
One-pan Mexican Quinoa
Health Rating
Enjoy quick & easy meal prep and minimal clean-up with this delicious plant-based recipe that is loaded with Tex-Mex flavours.

Ingredients


1 tbsp Olive oil
2 clove(s) Garlic (minced)
1 medium pepper(s) Jalapeno pepper (diced, optional)
1 cup Quinoa, uncooked
1 cup Vegetable stock/broth
1 can (15oz) Black beans, canned (drained and rinsed)
1 can(s) (16 oz) Diced tomatoes, 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)
2 tbsp Cilantro (coriander) (chopped, optional)

Instructions


Step 1:  Heat a skillet over medium-high heat and add olive oil. Once the pan has warmed, add garlic and jalapeño, and cook, stirring frequently, until fragrant (about 1 minute).

Step 2: Stir in the quinoa, vegetable broth, beans, tomatoes, corn, chili powder, and cumin. Season with salt and pepper, to taste.

Step 3: Bring to a boil, cover, reduce heat, and simmer until quinoa is cooked through (about 20 minutes).

Step 4: Stir in chopped avocado, lime juice and cilantro and serve immediately.

Notes:

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 Note:

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 474
Calories from fat 133
Calories from saturated fat 24.5
Total Fat 14.8 g
Saturated Fat 2.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 11.1 g
Cholesterol 0
Sodium 974 mg
Potassium 1325 mg
Total Carbohydrate 68 g
Dietary Fiber 17.8 g
Sugars 3.3 g
Protein 17.0 g

Dietary servings

Per Portion


Grain 2.1
Meat Alternative 0.6
Vegetables 2.9

Energy sources


Pygal58%465.2655411889284215.7328238732485828%294.22848570759015213.5286220746965614%341.73061324386913116.0347130866374158%28%14%CarbohydratesFatProtein