Mexican-style quinoa & black bean bowls

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

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.

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