Southwest Quinoa

Rich in nutrients and high in protein, quinoa can easily be used in place of rice and it cooks much faster. A mix of Southwest flavors including black beans, corn and green chilies come together for a deliciously satisfying meal so good you won't even miss the meat.

Ingredients

  • 1 tsp cooking oil (vegetable oil or avocado oil)
  • 1/2 white onion, chopped
  • 1/4 tsp garlic powder
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 3/4 tsp salt
  • 1 cup dry Quinoa
  • 1 cup water
  • 1 (15oz) canned diced tomatoes
  • 1 cup black beans (rinsed and drained)
  • 1 cup Whole Kernal Corn (fresh, canned, or frozen)
  • 4 oz canned diced green chilies
  • 1/2 avocado, small cubes for garnish
  • 1/4 cup cilantro, chopped
  • 1/4 cup red onion, finely diced for garnish

Makes 6

Directions

  1. In a large skillet over medium-high heat, add cooking oil and diced white onion and saute for 2 minutes.
  2. Add in garlic powder, cumin, chili powder, salt and quinoa and stir to combine and toast spices and quinoa slightly for 1 minute.
  3. Add in water, tomatoes, black beans, corn and green chilies and stir to combine.
  4. Bring to a gentle boil then reduce heat to low and simmer for 15-20 minutes or until the quinoa is tender and liquid has been absorbed.
  5. Remove from heat and fluff with a fork.
  6. Serve hot garnished with fresh cilantro, red onion and avocado.

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Nutrition facts

Serves 6

  • calories: 258
  • calories from fat: 55
  • carbohydrates: 40.7g
  • cholesterol: 0mg
  • dietary fiber: 8.8g
  • potassium: 276mg
  • protein: 10g
  • saturated fat: 1.1g
  • sodium: 465mg
  • sugars: 2.7g
  • total fat: 6.1g
  • trans fat: 0.0g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.net cannot guarantee a recipe that has been scaled to make a different number of servings from the original.


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