1/7 Photos of Latin Quinoa
Quinoa is a delicately flavored grain that was a staple in the ancient Incas' diet and is available in most natural-food stores and the natural-food section of most supermarkets. It can be bought pre-packaged or in bulk. Toasting the grain before cooking enhances the flavor and rinsing removes the bitter protective coating. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. This is my adjusted version of a recipe I found on EatingWell.com, from December 2005. It's a healthy, low-fat vegetarian dish with a nice mix of spice, textures, and flavors. Hot it up with some red pepper flakes if you prefer!
My Private Note
2/3 cup ...
Units: US | Metric
- 1 cup quinoa, toasted
- 2 teaspoons canola oil
- 1 medium onion, fine dice
- 1 medium red bell pepper, fine dice
- 1 (4 ounce) can green chilies
- 4 garlic cloves, crushed
- 1/2 teaspoon chili powder
- 1/2 teaspoon ground cumin
- 1 (15 ounce) can black beans, drained and rinsed
- 2 cups low sodium vegetable broth (can sub chicken broth if you prefer)
- 1/4 cup roasted pumpkin seeds (Pepitas)
- 3/4 cup coarsely chopped fresh cilantro or 1 -2 tablespoon dried cilantro
- 1/2 cup chopped scallion
- 2 tablespoons fresh lime juice
- 1/4 teaspoon kosher sea salt
- 1Toast quinoa in a large dry non-stick skillet over medium heat, stirring until it crackles and becomes aromatic, about 3 to 5 minutes. Transfer quinoa to a fine sieve and rinse thoroughly, until water runs clear.
- 2Heat oil in a large saucepan over medium heat. Add onion and red pepper and cook, stirring often, until softened, 2 to 3 minutes.
- 3Add green chilies and garlic; cook, stirring for about 1 minute.
- 4Add chili powder and cumin; stir, cook until fragrant, about 1 minute.
- 5Add the quinoa, black beans and broth; bring to a simmer. Add dried cilantro if using.
- 6Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid is absorbed, 20 to 30 minutes.
- 7Add pumpkin seeds, scallions, fresh cilantro (if using), lime juice and salt to the quinoa; mix gently to fluff quinoa and serve.
- 8NOTE: I buy organic roasted pumpkin seeds pre-packaged at the grocery store. To toast pumpkin seeds, toast in a small dry skillet over medium-low heat, stirring constantly for 3 to 5 minutes, or until fragrant and lightly browned. Remove immediately from pan and cool.
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Nutritional Facts for Latin Quinoa
Serving Size: 1 (121 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 183.6
- Calories from Fat 42
- Total Fat 4.7 g
- Saturated Fat 0.6 g
- Cholesterol 0.0 mg
- Sodium 81.5 mg
- Total Carbohydrate 28.1 g
- Dietary Fiber 6.1 g
- Sugars 2.2 g
- Protein 8.5 g
The following items or measurements are not included:
low sodium vegetable broth