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.
It’s a perfect healthy tasty recipe for everyone.
Ingredients:
- 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
NOTE: You can also make the recipe by adding egg, tofu, and chicken or any other beans of your choice.
Method:
- Rinse quinoa thoroughly so it does not give a bitter after taste.
- In a pan add water as required, salt and bring it to a boil.
- Add the washed quinoa to the boiling water, cover and cook till the water is completely absorbed and the quinoa is cooked.
- In a pan heat oil, add chopped garlic, onion and cook till garlic turns golden brown.
- Add the chilli powder, cumin powder and saute.
- Now add in the tomatoes, bell peppers, corn, oregano, salt, pepper.
- Add cooked quinoa and boiled beans, mix well and cook for another 10 minutes on a low flame.
- Serve hot.
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