One Pan Mexican Quinoa

14 35 417
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
One Pan Mexican Quinoa
Health Highlights

Ingredients


1 tbsp Extra virgin olive oil
2 clove(s) Garlic (minced)
1 medium pepper(s) Jalapeno pepper (diced)
1 cup Quinoa, uncooked
1 cup Vegetable stock/broth
1 can (15oz) Black beans, canned (drained, rinsed)
1 can(s) (13oz) Diced tomatoes, canned
1 cup Frozen yellow corn kernels (thawed)
1 tsp Chili powder
1/2 tsp Cumin
1 dash 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)

Instructions


1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeño, 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.

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

4. Stir in avocado, lime juice and cilantro.

5. Serve immediately and enjoy!

Notes:

Beans are a great source of plant-based protein and are high in fibre which helps to promote digestive health!

Quinoa is a complete protein and high in fibre!

 


Nutrition Facts

Per Portion

Calories 417
Calories from fat 135
Calories from saturated fat 18.3
Total Fat 15.1 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 11.0 g
Cholesterol 0
Sodium 721 mg
Potassium 1150 mg
Total Carbohydrate 63 g
Dietary Fiber 16.8 g
Sugars 2.2 g
Protein 15.7 g

Dietary servings

Per Portion


Grain 2.1
Meat Alternative 0.6
Vegetables 2.7

Energy sources


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