Southwestern Quinoa

Ingredients:

1 Tablespoon vegetable oil
1 medium onion, chopped
2 bell peppers, chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
2 cloves garlic, peeled and minced
 cup quinoa, rinsed and drained
1 can (15 ounces) corn
1 can (15 ounces) diced tomatoes
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups water or vegetable broth
1/4 cup fresh cilantro, chopped
1 avocado (optional)
Pumpkin seeds (optional)

Directions:

  1. Heat vegetable oil in large pan with a lid over medium heat.
  2. Add in onion, peppers, cumin, and coriander.  Cook, stirring occasionally, until onions are tender.
  3. Stir in garlic and cook for 30 seconds.
  4. Add in the quinoa, black beans, corn, and tomatoes.
  5. Pour in vegetable broth, cover with the lid, and bring it to a boil.
  6. Turn the heat down to low and let simmer for about 20 minutes or until liquid is absorbed.
  7. Before serving, stir in fresh cilantro.
  8. Optional: Top with avocado and pumpkins seeds.
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Recipe Category

One pan meals, Pantry recipes

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This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

Southwestern Quinoa

Ingredients:

1 Tablespoon vegetable oil
1 medium onion, chopped
2 bell peppers, chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
2 cloves garlic, peeled and minced
 cup quinoa, rinsed and drained
1 can (15 ounces) corn
1 can (15 ounces) diced tomatoes
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups water or vegetable broth
1/4 cup fresh cilantro, chopped
1 avocado (optional)
Pumpkin seeds (optional)

Directions:

  1. Heat vegetable oil in large pan with a lid over medium heat.
  2. Add in onion, peppers, cumin, and coriander.  Cook, stirring occasionally, until onions are tender.
  3. Stir in garlic and cook for 30 seconds.
  4. Add in the quinoa, black beans, corn, and tomatoes.
  5. Pour in vegetable broth, cover with the lid, and bring it to a boil.
  6. Turn the heat down to low and let simmer for about 20 minutes or until liquid is absorbed.
  7. Before serving, stir in fresh cilantro.
  8. Optional: Top with avocado and pumpkins seeds.

Nutrition Facts

4 serving per container

Serving size 1 cup

Amount Per Serving
Calories 340
% Daily Value*
Total Fat 14g 18%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 530mg 23%
Total Carbohydrate 47g 17%
Dietary Fiber 16g 57%
Total Sugars 7g
Includes 1g Added Sugars 2%
Protein 12g
Vitamin D 0mcg 0%
Calcium 2mg 8%
Iron 4mg 20%
Potassium 923mg 20%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.