One pan Mexican Quinoa and Black Bean bowl

This is my new favourite dinner that I could eat every day for a month and not tire of.  You will desperately hope there will be enough for leftovers for lunch!  This recipe is full of veggies, black beans and quinoa so it delivers plenty of fibre and plant based protein which is a winner for preventing lifestyle diseases such as some cancers, cardiovascular disease and stroke plus it tastes amazing and will keep you full for ages.

This recipe was inspired by marin mama cooks but I've increased the veggies and beans a bit and "Australianised" the ingredients.  I hope you enjoy this as much as my family does.


INGREDIENTS

  • 1 tablespoon olive oil

  • 2 cloves garlic, sliced

  • 1 red chilli, half the seeds removed and sliced

  • 1 cup well-rinsed and scrubbed quinoa

  • 1 1/4 cups chicken or vegetable stock

  • 2 rinsed and drained cans of black beans

  • 1 can tinned diced tomatoes

  • 1 medium zucchini diced

  • 2 red capsicums, diced

  • 1 tablespoon Mexican spice powder (I used Herbies but masterfoods do one too or use 1/2 tsp chilli, 1 tsp cumin, 1 tsp coriander)

  • pinch of salt

  • 1 avocado, halved, seeded, peeled and diced

  • juice of one lime

  • chopped fresh coriander leaves, greek yoghurt and shredded sharp cheese to serve

METHOD

Heat the olive oil in a large frypan over medium high heat.  Add the garlic and fresh chilli and cook for one minute stirring well.

Add in the chicken stock, quinoa, black beans, tinned tomatoes, zucchini, capsicum, salt, and spices.  

Stir well, then bring to the boil.  Reduce heat, cover and leave to simmer for 20 -25 minutes until cooked.

Before serving stir through the lime juice and chopped coriander.  Serve with a sprinkle of cheese and a dollop of greek yoghurt.

Serves 6


mexican quinoa and black bean bowls

 

 

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Overnight Steel Cut Oats and Quinoa Porridge

Although I love my 5 star muesli and can pretty much eat it every day of the year, lately the cool autumn mornings have had me craving a warm breakfast.  I love steel cut oats but I haven't got 20 minutes to spend stirring them on a school/work/uni morning.  Instead I quickly prep them while I am cleaning up after dinner and they are all ready to be warmed through first thing in the morning.  The added quinoa bumps up the protein levels - this recipe will fill you up all morning.  This recipe was inspired by marin mama cooks but I've  used my german death machine (the thermomix) to prep them - you can also just use a saucepan, spoon and  stove.  


ingredients

  • 1/2 cup quinoa (rinsed and scrubbed in a fine mesh sieve)
  • 1/2 cup steel cut oats
  • 2 cups water
  • 1 1/2 cups your choice of milk
  • pinch of salt

method

  1. Place all the ingredients in your thermomix/saucepan.  
  2. Thermomix - 100 degrees/ 6 minutes/reverse speed 3.  Leave it to sit overnight.
  3. Stovetop - Bring to the boil on a medium-high heat, stir occasionally for 5 minutes.  Give one last stir, cover it and let it sit overnight.
  4. In the morning the milk and water will have all been absorbed and your porridge is ready to be heated up and served.
  5. I like to serve it with either chopped banana and dates or like I have here with fresh berries and a drizzle of maple syrup.

Serves 4.  

If you need help sticking to your healthy eating goals I can help you. I'm a university qualified nutritionist based in Balmain, Sydney and the busy working mum of two teenagers, so I'm practical and realistic with my advice.  Find out more about me here.

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