Mexican Fiesta Quinoa

4.27.16 / Comment

Mexican Fiesta Quinoa (1)

This colorful quinoa dish is perfect for lunch or dinner, and it’s a meal that is sure to become a staple on your menu rotation! Not only is this meal visually satisfying, but it also has a wide variety of nutrients and produce present. Along with avocado, black beans, and red pepper, corn is another ingredient that plays an important role in this dish due to it’s flavor profile and texture.

Mexican Fiesta Quinoa

Over 70% of all corn found in U.S. grocery stores has been genetically modified in the form of herbicide-tolerant (HT) corn, or the form of insect-resistant (Bt) corn. While there is no large scale human research on genetically modified corn and its health impact, we share the concern of many researchers about the introduction of novel proteins into food and their potential for increasing risk of adverse reactions, including food allergies. One way to avoid these potential genetically modified risks is to select certified organic corn, since genetic modifications are not allowed in certified organic food. (1)

While not a “Dirty Dozen” food in terms of pesticide residues as evaluated by the U.S. Environmental Working Group (EWG), non-organic, conventionally grown corn has repeatedly been shown to contain organochlorine pesticide residues. In one study, 19 different pesticide residues were found on samples of conventionally grown corn. Like potential genetically modified food risks, potential pesticide risks can be avoided through selection of certified organic corn. So make sure that when you choose corn, it’s safe to eat so it will treat your body right!

Mexican Fiesta Quinoa
 
Prep time
Cook time
Total time
 
Serves: 6 servings
Ingredients
  • 1 teaspoon olive oil
  • 1 onion, diced
  • ½ tsp cumin
  • ¼ teaspoon sea salt
  • 1 large red pepper, diced
  • 2 garlic cloves
  • 1 cup quinoa
  • 2 cups water
  • 1 cup corn, frozen or fresh
  • 1 -15 oz black beans
  • 3 tablespoons olive oil
  • 1-tablespoon lime juice
  • 1-tablespoon balsamic vinegar
  • ¼ cup cilantro
  • 1 avocado, cubed
Instructions
  1. In a medium saucepan, warm 1-teaspoon olive oil, add onion and sauté for about 3-4 minutes until translucent.
  2. Add cumin, sea salt and red pepper, and sauté for 2-3 minutes. Add garlic and cook usntil golden. Remove from heat and set aside.
  3. Add the quinoa to a saucepan and dry toast for about 3 minutes.
  4. Add water and corn, and bring to a boil. Reduce to a simmer and cook for 10-15 minutes until quinoa is soft.
  5. Add black beans to the quinoa, and mix well.
  6. Add the red pepper mixture to the saucepan and stir until warm. Set aside.
  7. In a small bowl add 3 tablespoons olive oil, lime juice, balsamic vinegar, and cilantro. Stir until emulsified, then pour over the quinoa mixture.
  8. Top with avocado, if desired.
Notes
This dish can be served hot or cold.

For firmer corn add the corn with the black beans.
Nutrition Information
Serving size: 1⅓ cup Calories: 335 calories, Fat: 14 grams, Saturated fat: 2 grams, Carbohydrates: 45 grams, Sugar: 5 grams, Sodium: 120 milligrams, Fiber: 10 grams, Protein: 10 grams, Cholesterol: 0 milligrams

(1) Corn. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90

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