This week’s #InstaWeanTeam theme is QUINOA! We love quinoa in our house. We eat it as a rice alternative, and I love it because it’s not heavy on the stomach. Also, quinoa is a great super food to introduce to children!
We love Mexican food in our house, so I made a Southwest Quinoa for a delicious side dish!
Ingredients:
- 1 cup cooked quinoa
- 1 can cooked black beans (unsalted)
- 1 cup frozen corn kernels
- 1 orange bell pepper diced
- 1 tomato diced
- 1/2 bunch of cilantro chopped
- 1/2 tbsp minced garlic
- 1/2 tbsp ground cumin
- 1/2 tbsp garlic powder
- salt & pepper to taste
- 1 tbsp olive oil
- juice of 1 lime
Directions:
- In a medium saucepan, heat up olive oil under medium heat.
- Add garlic and sautee it for 2 minutes, make sure it doesn’t brown.
- Add bell pepper, tomatoes, corn. Cook for 5 minutes.
- Add black beans, and mix.
- Add cooked quinoa, lime juice, and seasonings. Mix until well combined.
- Turn off heat and garnish with cilantro.
Enjoy! Nutrition facts about quinoa:
Here is the nutrient breakdown for 1 cup of cooked quinoa, or 185 grams:
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium: 9% of the RDA.
- Over 10% of the RDA for Vitamins B1, B2 and B6.
- Small amounts of Calcium, B3 (Niacin) and Vitamin E.
Source: http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
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