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Mexican-style quinoa & black bean bowls

Dietitian Rachel Scoular
A Mexican bowl featuring black beans, corn, lemon wedges and avocado

A quick, simple recipe that packs a huge flavour punch

A Mexican bowl featuring black beans, corn, lemon wedges and avocado

As a general rule, Mexican food is a popular choice in most households. The combination of flavours that come from rich tomato, garlic and creamy avocado is so simple but so tasty. This meal is a perfect concoction for the end of the week, as most ingredients can be found in the pantry – which means you won't be rushing out to the shops last minute!

Using quinoa keeps the dish gluten-free and also speeds up the cooking time. Quinoa is a low GI food – this means it will cause a more gradual energy release, keeping you fuller for longer and preventing a rapid spike in blood sugar levels.

Serves: 4

Prep time: 15 mins

Cook time: 20 mins

Credit: nib health insurance

Ingredients

  • 1 tbsp extra-virgin olive oil

  • 3 cloves of garlic, finely chopped

  • ½ tsp chilli powder

  • ½ tsp ground cumin

  • 1 brown onion, sliced into thin wedges

  • 1 red capsicum, thinly sliced

  • 1 cup quinoa

  • 1 cup vegetable stock, salt reduced

  • 400g can diced tomatoes

  • 400g can black beans, drained & rinsed

  • 1 cup corn kernels

  • 1 avocado, roughly diced

  • Low-fat Greek yoghurt & lime wedges, to serve

Method

  1. 1

    Heat oil in a large frypan over medium heat. Add garlic, spices and onion. Cook, stirring frequently until fragrant and onion has softened. Stir in capsicum and cook for a further 2-3 minutes

  2. 2

    Stir in quinoa, stock, tomatoes, beans and corn. Bring to a boil, cover and then reduce heat. Simmer for roughly 15 minutes or until cooked through

  3. 3

    Scatter avocado, dollops of yoghurt and lime on top before serving

Want to make it dairy-free and vegan? Omit yoghurt or replace with plain coconut yoghurt.

Nutritional InfoServe
Energy1380 kilojoules or 330 calories
Fat Total12.4g
Protein12.1g
Saturated Fat2.5g
Carbohydrates Total37g
Sodium1390mg
Sugars6.3g

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A portrait of Rachel Scoular in her kitchen

Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at www.rachelscoular.com