Quinoa With Latin Flavors Recipes

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LATIN QUINOA



Latin Quinoa image

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!

Provided by kitty.rock

Categories     < 60 Mins

Time 45m

Yield 8 2/3 cup servings, 8 serving(s)

Number Of Ingredients 15

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

Steps:

  • Toast 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.
  • Heat oil in a large saucepan over medium heat. Add onion and red pepper and cook, stirring often, until softened, 2 to 3 minutes.
  • Add green chilies and garlic; cook, stirring for about 1 minute.
  • Add chili powder and cumin; stir, cook until fragrant, about 1 minute.
  • Add the quinoa, black beans and broth; bring to a simmer. Add dried cilantro if using.
  • Reduce 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.
  • Add pumpkin seeds, scallions, fresh cilantro (if using), lime juice and salt to the quinoa; mix gently to fluff quinoa and serve.
  • NOTE: 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.

Nutrition Facts : Calories 183.6, Fat 4.8, SaturatedFat 0.7, Sodium 81.5, Carbohydrate 28.2, Fiber 6.2, Sugar 2.2, Protein 8.5

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