EatSmarter exclusive recipe

Mexican Quinoa

with Tomato and Black Beans
4.3
Average: 4.3 (10 votes)
(10 votes)
Mexican Quinoa

Mexican Quinoa - A delicious vegetarian option packed with protein

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
297
calories
Calories

Healthy, because

Even smarter

Nutritional values

A vegan soul food: Vitamins from the B-complex help in cases of lack of drive or irritability. Magnesium helps with stress because it calms the nerves, relaxes muscles and improves brain performance. Iron is important for the distribution of oxygen in the blood and thus ensures vitality.

Black beans in cans are not available everywhere; if you can't find any, use kidney beans instead.

1 serving contains
(Percentage of daily recommendation)
Calorie297 kcal(14 %)
Protein8 g(8 %)
Fat10 g(9 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.4 mg(12 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.4 mg(29 %)
Folate44 μg(15 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C16 mg(17 %)
Potassium422 mg(11 %)
Calcium67 mg(7 %)
Magnesium111 mg(37 %)
Iron5.5 mg(37 %)
Iodine5 μg(3 %)
Zinc1.6 mg(20 %)
Saturated fatty acids4.6 g
Uric acid71 mg
Cholesterol18 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
6 ounces Quinoa
salt
3 scallions
15 ounces black Beans (canned)
3 tomatoes
1 Lime
2 tablespoons butter
1 tablespoon olive oil
1 teaspoon mild Chili powder (eg, Ancho chili)
peppers
cilantro (for garnish)
How healthy are the main ingredients?
QuinoasalttomatoLimeolive oil
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Fine-mesh sieve, 1 Kitchen towel, 1 Lid, 1 Fine grater, 1 Citrus juicer

Preparation steps

1.
Mexican Quinoa preparation step 1

Pour quinoa into a fine-mesh sieve. To remove the bitterness, rinse quinoa under cold running water until the water runs clear.

2.
Mexican Quinoa preparation step 2

Add quinoa to a big pot of boiling salted water and cook for 10 minutes.

3.
Mexican Quinoa preparation step 3

Meanwhile, rinse scallions, trim and finely dice.

4.
Mexican Quinoa preparation step 4

Pour black beans into the sieve, rinse with cold water and shake off any excess water.

5.
Mexican Quinoa preparation step 5

Rinse tomatoes and cut into quarters, remove stems. Seed and chop tomatoes.

6.
Mexican Quinoa preparation step 6

Pour quinoa through a sieve and drain excess water.

7.
Mexican Quinoa preparation step 7

Combine quinoa, beans, tomatoes, and scallions. Add all ingredients into the sieve and hang over a pot that has been filled with about 1 1/4 inch of water. The water must not come in contact with the sieve.

8.
Mexican Quinoa preparation step 8

Cover quinoa-vegetable mixture with a kitchen towel and cover with lid. Bring water to a boil, then steam the mixture over medium heat for 10-12 minutes; adding more water to pot as necessary.

9.
Mexican Quinoa preparation step 9

Rinse and dry 1 lime, cut in half.  Squeeze juice from half, and zest the peel from the other half. Melt together butter and oil. Add chili powder, lime zest, 2 tablespoons lime juice, and salt and pepper to taste and whisk together. Rinse cilantro and reserve the leaves.

10.
Mexican Quinoa preparation step 10

Add quinoa to the bowl and mix thoroughly with lime butter. Garnish with cilantro leaves and serve immediately.