For those of you observing Lent, add this recipe to your Friday repertoire. My friend Lori shared it with me a few weeks ago and it has become a staple in our house. I love it for several reasons: First off, it’s Mexican! (I even add more chili powder and cumin than the recipe calls for. Another nice addition would be to add a chopped chipotle pepper to the mixture.) Secondly, it’s very filling and full of protein and fiber. Quinoa, usually considered to be a whole grain, is actually a seed. It can be prepared much like rice or barley and is very versatile. Last of all, it’s a great idea to go meatless once a week. Eating a plant-based diet has many health benefits, including reducing your risk of cancer and heart disease. This recipe is great served with grilled corn tortillas or as a side with tacos.
Mexican Quinoa
Ingredients:
- 1 tbsp. olive oil
- 2 cloves garlic, minced
- 1 jalapeno pepper, seeds removed and minced
- 1 cup quinoa
- 1 cup vegetable broth
- 1 (15 oz) can black beans, drained and rinsed
- 1 (14.5 oz) can fire-roasted diced tomatoes
- 1 cup corn kernels (frozen or canned)
- 1 tsp. chili powder
- ½ tsp. cumin
- Kosher salt and black pepper, to taste
- 1 avocado, (peeled and seed removed), diced
- 2 Tbsp. fresh cilantro leaves
- Juice of 1 lime
Preparation:
Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno and sauté, stirring frequently, until fragrant – about 1 minute.
Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, and cumin. Season with salt and pepper. Bring to a boil. Cover, reduce heat and simmer until quinoa is cooked through and most of the liquid is absorbed – about 20 minutes. Stir in diced avocado, lime juice and cilantro. Serve immediately.
Yields 4 servings.
Nutrition Information per Serving: 425 calories; 14 g fat; 65 g carbohydrate; 14 g protein; 1188 mg sodium
Nancy Anderson, MPH, RD, LD is a registered dietitian at Nutrifit, Sport, Therapy, Inc. She works with individuals and families to make healthy eating a way of life.
