Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. Quinoa has a low glycaemic index which means it does not cause a rapid spike in the blood sugar levels. It is also a good source of fibre. It is considered as a complete protein as it contains all the essential amino acids. It also helps in slow release of energy and helps you feel full for a longer period of time.
Quinoa – 50 gms (½ cup)
Boiled Black Beans – 50 gms (½ cup)
Onion – 1 small
Tomato Puree / Fine Crushed Tomatoes – ½ cup
Red, Green Bell Peppers, Corn – 1 cup
Crushed Garlic – 1 tsp
Cumin Powder – ½ tsp
Chilli Powder – ½ tsp
Black Pepper Powder – ½ tsp
Oregano – ½ tsp
Salt to taste
Oil – 1 tsp
1. Rinse quinoa thoroughly so it does not give a bitter after taste.
2. In a pan add water as required, salt and bring it to a boil.
3. Add the washed quinoa to the boiling water, cover and cook till the water is completely
absorbed and the quinoa is cooked.
4. In a pan heat oil, add chopped garlic, onion and cook till garlic turns golden brown.
5. Add the chilli powder, cumin powder and saute.
6. Now add in the tomatoes, bell peppers, corn, oregano, salt, pepper.
7. Add cooked quinoa and boiled beans, mix well and cook for another 10 minutes on a low
flame.
8. Serve hot.
NOTE: You can also make the recipe by adding egg, tofu, and chicken or any other beans of your
choice.
Healthy Foods, Healthy Meal, High Fibre, High Protein
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