Healthy, nutritious, and light to end the summer!
This Mexican Quinoa Dish is not only light but also healthy and packed with nutrients making it a great choice for dinner as we move from the warmer summer months to cooler fall days.
And, it can be a good choice for those busy back-to-school weekday meals as it’s quick, easy to make, and cleans up in a flash as it’s all cooked in one pan!
Check out a few of the health benefits below, and you’ll want to give this recipe a try!
A few health benefits of this dish
Quinoa, pronounced KEEN-wah, is a pseudo-grain or seed that’s prepared and consumed like a grain, and this pseudo-grain is packed with nutrients that we need each day (1). High in fiber, quinoa helps us to optimize our fiber intake for improved bowel health, stabilized blood sugar and reduced insulin, improved weight loss and satiety, and can reduce our risk for diseases like cancer, cardiovascular disease, and type 2 diabetes (2). Containing all of the essential amino acids, quinoa is a good plant source of protein. We need protein each day for proper body structure and function - think muscle, bone, skin, hair, and chemical reactions that support life (3). As a good source of nutrients that Americans tend to be low in today, like folate, magnesium, zinc, and iron, consuming quinoa can help to improve common dietary deficiencies (4).
Black beans are a legume, or pulse, that contain an array of essential nutrients. High in fiber and plant protein, black bean consumption supports blood sugar regulation, reduces insulin, and helps us to manage a healthy weight (5). In addition to being a rich source of nutrients like potassium, copper, phosphorus, manganese, iron, magnesium, and B vitamins the bioactive phytochemicals, like anthocyanins, found in black beans play a protective role and help to prevent the development of chronic conditions like cardiovascular disease, type 2 diabetes, IBD, and obesity (6).
Mexican Quinoa Dish Recipe:
Ingredients:
1 tbsp. extra virgin olive oil or avocado oil
2 cloves garlic, minced
1 jalapeno, chopped
1 cup quinoa, dry
1 ¼ cup bone or vegetable broth
15 ounces black beans (canned, drained, and rinsed)
14-15 ounces diced tomatoes (canned)
1 large yellow bell pepper, seeded and diced
1 tsp. chili powder
½ tsp. cumin
1 avocado, halved, seeded, and diced
1 lime, juiced and zested
2-3 tbsp. cilantro, chopped
sea salt and black pepper to taste
Instructions:
Heat the oil in a large skillet over medium-high heat
Add the garlic and jalapeno, and cook until fragrant, about 1 minute.
Add the quinoa, broth, beans, tomatoes, bell pepper, chili powder, cumin, and salt and pepper and stir to combine. Bring to a boil, cover, reduce the heat and simmer until the quinoa is cooked - about 15-20 minutes.
Just before serving stir in the avocado, lime juice/zest, and cilantro, and enjoy. (Serves 4)