Red Quinoa

Red Quinoa

Red Quinoa

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.

Prep Time 10 minutes
Cook Time 11 minutes
Total Time 21 minutes
Servings 4 Servings
Calories 263 kcal
Author Andy Barninger


  • 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


  1. Place a 2.5 quart sauce pan over medium heat, add in quinoa, and toast for 3-4 minutes stirring frequently.

  2. Once quinoa smells toasty add in black beans, corn, and roasted tomatoes, stir, and cook for 1 minute.

  3. 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).

  4. Stir in spices, remove from heat, cool, and portion.

Recipe Notes


Calories – 263
Fats – 4.5g
Carbohydrates – 45.3g
Fiber – 6.9g
Protein – 10.2g

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About the author

Andy (The Performance Chef) has a passion for not only food. But also optimizing health and pushing the boundaries of human potential. A chef by trade, he has at trained a bachelor’s degree in culinary nutrition, master’s degree in nutrition & exercise science. And is a doctoral candidate in health & human performance.

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