Nutrition

One Pot Mexican Quinoa

Who says eating healthy is boring? Try this one-pot quinoa recipe which is quick to make, loaded with nutrients and delicious as well.

By URLife Team

06 Jan 2024

Quinoa, pronounced "keen-wah," is a nutrient-packed, gluten-free grain-like seed that has gained immense popularity for its exceptional health benefits and versatility in cuisine.

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What sets quinoa apart is its remarkable nutritional profile. It's a complete protein source, containing all nine essential amino acids that the body cannot produce on its own. This makes it an excellent protein option for vegetarians, vegans, and anyone looking to incorporate more plant-based proteins into their diet.

The nutritional breakdown of one cup (185 grams) of cooked quinoa generally includes:

Calories: 222 calories
Carbohydrates: 39 grams
Protein: Approximately 8 grams
Fat: 4 grams
Fibre: 5 grams
Sugar: 2 grams

Benefits of Quinoa

Quinoa offers a range of benefits, making it a sought-after addition to many diets. These combined benefits make quinoa a popular choice among health-conscious individuals, catering to various dietary needs while offering a nutritious addition to meals. A gluten-free and nutrient-dense food, quinoa has become one of the most sought-after ingredients in health-conscious diets worldwide.

Quinoa is packed with essential vitamins and minerals like magnesium, iron, potassium, calcium, phosphorus, and various B vitamins. These nutrients support overall health and well-being.
Quinoa is a good source of dietary fibre, promoting digestive health, aiding in weight management, and contributing to a feeling of fullness.
It's naturally gluten-free, making it a safe option for individuals with gluten intolerance or celiac disease.
Quinoa contains beneficial antioxidants, such as flavonoids, which help fight oxidative stress and inflammation in the body.A 2023 study issued in the Journal of Agriculture and Food Research points that quinoa contains many compounds that are known to be effective against metabolic syndrome and obesity.
Quinoa's versatility allows for various culinary applications, serving as a base for salads, soups, breakfast bowls, and side dishes, enhancing both taste and nutrition in meals.
Its low glycemic index helps in managing blood sugar levels, making it a suitable option for individuals with diabetes or those aiming for better blood sugar control.

Did you know, quinoa has over 120 recognised varieties? If you're new to it, white and yellow quinoa offer milder flavours , serving as excellent introductory options. On the other hand, red and black quinoa present stronger, earthier tastes and maintain their structure more robustly compared to their lighter counterparts.

Related story: 4 Ways To Enjoy Quinoa

One-Pot Mexican Quinoa Recipe

This quinoa dish is a delightful blend of flavours, adding a playful Mexican flair to the mix. Packed with the zesty kick of lime juice and a touch of spice from chilli powder and jalapeno, it's a burst of deliciousness. Not only is it a wholesome and nutritious choice, but it's also incredibly simple to prepare. Just toss everything into the skillet – even the quinoa cooks right in the pan, allowing the flavours to meld seamlessly.

04
serves
2541
calories
35
minutes
3/10
simplicity

Easy Steps

Heat olive oil in a large skillet over medium-high heat. Add minced garlic and jalapeno, stirring frequently until fragrant, about 1 minute.

Stir in the quinoa, vegetable broth, black beans, fire-roasted tomatoes, corn, chilli powder, and cumin.

Season with salt and pepper to your taste.

Bring it to a boil, then cover, reduce the heat, and let it simmer for approximately 20 minutes until the quinoa is fully cooked.

Ingredients List

1 tablespoon olive oil
2 cloves garlic, minced
1 jalapeno, minced
1 cup quinoa
1 cup vegetable broth
1 can (15 ounces) black beans, drained and rinsed
1 can (14.5 ounces) fire-roasted diced tomatoes
1 cup corn kernels (frozen, canned, or roasted)
1 teaspoon chili powder
½ teaspoon cumin
Kosher salt and freshly ground black pepper, to taste
1 avocado, halved, seeded, peeled, and diced
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves

Once the quinoa is cooked, stir in the diced avocado, lime juice, and chopped cilantro.

Serve promptly and enjoy your flavorful quinoa dish.

Nutritive Value

Carbohydrates: 419g
Protein: 121g
Fat: 53g
Fibre: 91g

Combining vibrant flavours and wholesome ingredients, this quinoa dish is delicious and nutrient-rich. With the hearty blend of quinoa, black beans, and fire-roasted tomatoes complemented by the freshness of avocado and lime, each bite delivers a burst of flavour.

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