It’s pronounced “KEEN-WA” for those who still have trouble. If I were forced to eat one food for the remainder of my life, it would be quinoa. This is because it is one of the only grains with complete protein; or all nine essential amino acids. Most grains lack the essential amino acid lysine, which you normally have to get from eating meats. Therefore, quinoa is one of the best foods you can consume because it has all essential amino acids, essential omega-6 fatty acids, fiber and comes in a white, red, and black variety. All of which have differing degrees of phytonutrients that are important for health.
- 15 oz can black beans, rinsed thoroughly
- 8 oz can corn, rinsed thoroughly
- 15 oz roasted tomatoes
- 1 Cup quinoa
- 2-2½ Cups vegetable stock
- 1 tsp salt
- 1 tsp cumin
- ¼ tsp cayenne pepper
- ½ tsp black pepper
Place a 2.5 quart sauce pan over medium heat, add in quinoa, and toast for 3-4 minutes stirring frequently.
Once quinoa smells toasty add in black beans, corn, and roasted tomatoes, stir, and cook for 1 minute.
Add in remaining vegetable stock, cover, and simmer over low-medium heat for 8-11 minutes until quinoa is cooked (it should be tender to the tooth, but not mushy or crunchy).
Stir in spices, remove from heat, cool, and portion.
Calories – 263
Fats – 4.5g
Carbohydrates – 45.3g
Fiber – 6.9g
Protein – 10.2g