Mexican Quinoa Bowl
Do you have any gatherings planned for this 4th of July? I guarantee if you bring this Mexican quinoa bowl everyone will be asking you for the recipe!
This is a refreshing, yet hearty dish, perfect for parties, picnics or simply to be enjoyed in the leisure of your home.
It’s packed with protein and the lime and cilantro are a refreshing change if the summer heat is weighing you down!
Chef Walt gives this hearty bowl two thumbs up!
Servings: 4-6 bowls
Ingredients:
3 cups Quinoa cooked (see cooking tips below)
1 cup cooked black beans rinsed and drained
½ cup cooked Organic corn kernels (see cooking tips below)
1 Avocado diced
¾ cup Red Onion diced
½ cup cilantro, chopped
2 limes – freshly squeezed
1 teaspoon sea salt
Method:
Combine all the ingredients in a large mixing bowl and stir until everything is mixed well.
My kids and I have been known to eat this as soon as I make it (it tastes so good!), but I also recommend chilling it in the refrigerator for 4-6 hours to enhance all the flavors.
Cooking Tips:
When I make quinoa for this recipe I use low-sodium vegetable broth as the liquid (instead of water). It adds a little something extra to the flavor of the quinoa.
Corn is in season and using shaved kernels from fresh cooked corn on the cob in this dish really gives it a boost in flavor. Otherwise I buy frozen corn and cook it and let it cool before I add it.
Please note: Corn is one of the most genetically modified crops in the United States which is why I recommend buying organic.
ENJOY!
Nutritional Benefits:
Quinoa:
Quinoa is actually a seed, not a grain, which makes it gluten free. Botanically it’s a relative of spinach, beets and chard.
Protein-rich it has all nine essential amino acids. Contains a high amount of fiber. Contains essential minerals: magnesium, phosphorus and potassium.
Beans:
Beans offer the benefits of an array of vitamins and minerals, but they are mostly known as an excellent source of dietary fiber and protein.
Corn (Yellow):
Corn contains beneficial vitamins and minerals: Vitamins B1 and B5, vitamin C and E, folic acid and the minerals magnesium and phosphorus. Based on its color, corn contains beneficial flavonoids and carotenoids. Yellow corn is high in the carotenoid called lutein which can protect against heart disease and macular degeneration.
Avocado:
Avocados are a staple in my home and they are packed with nutrients. They are an excellent source of potassium and have an assortment of vitamins such as: B-vitamins, Vitamin A, and Vitamin E. One of the key benefits the avocado provides is it contains the essential fatty acids necessary for brain function, as well as growth and development. Our body can’t make essential fatty acids so it’s imperative we get these good fats by making healthy food choices!
Onions:
There are a variety of onions to choose from. They differ in size, color and taste. Each offers a slightly different flavor. For this recipe I chose red onions for their full, robust flavor. Onions are a good source of Vitamins C and B6, are a good source of folic acid and dietary fiber.
Cilantro:
Cilantro, also known as Coriander, is an herb and a spice. In Europe and Asia cilantro has a long history of use to aide in digestion, combat inflammation and help to lower cholesterol.