Quinoa and Roasted Pepper Chili
Preheat broiler. Cut bell peppers and chilles in half lengthwise, discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet, and flatten with your hand. Broil 10 minutes or until blackened. Place bell peppers and chilles in a paper bag and fold to close tightly. Let stand 10 minutes before peeling and coarsely chopping.
In a large Dutch oven, heat olive oil over medium-high heat until shimmering. Add zucchini, onion, and garlic. Sauté 4 minutes or until the onions have softened and browned. Stir in chilli powder, cumin, and paprika and sauté for 30 seconds. Add roasted peppers and chilles, 1/2 cup water, quinoa, salt, diced tomatoes, pinto beans and vegetable juice. Reduce heat to medium-low, cover and simmer for 20 minutes or until quinoa is tender.
2 red bell peppers
1 large poblano chile
4 teaspoons olive oil
3 cups chopped zucchini
1 1/2 cups chopped onion
4 garlic cloves, minced
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon Spanish smoked paprika
1/2 cup water
1/2 cup uncooked quinoa, rinsed
1/4 teaspoon kosher salt
1 (14.5-ounce) can fire-roasted diced tomatoes with chipotles, undrained
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
1 cup low-sodium vegetable juice
Amount per serving
Calories: 258 Fat: 6.3g Saturated fat: 0.9g Monounsaturated fat: 3.6g Polyunsaturated fat: 1.2g Protein: 9.7g Carbohydrate: 42.1g Fiber: 9.8g Cholesterol: 0.0mg Iron: 3.7mg Sodium: 430mg Calcium: 108mg
Quinoa, Black Bean and Corn Tacos
A protein-rich vegetarian meal even meat lovers will love!
I can’t tell you how incredibly delicious these little tacos are. They’re packed with black beans, corn, and a melody of spices. They’re so good you won’t even miss the meat! Serve with soft taco tortillas, hard taco shells or even as lettuce wraps.
YIELD: 6 - 8 servings
1 tablespoons olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
1 1/2 teaspoon chili powder
1 teaspoon ground cumin
1/2 teaspoon paprika
1/4 - 1/2 teaspoon cayenne pepper
1/4 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup vegetable broth (may substitute chicken broth)
1 (14.5) oz can diced tomatoes with green chilis, undrained
1 1/2 cups cooked quinoa
1 1/2 cups frozen corn
2 (15 oz) cans black beans, drained and rinsed
juice of 1 lime
1/2 cup cilantro, chopped
Pepper Jack Cheese
Heat oil in a large saucepan over medium heat. Add onion and cook 5 minutes, or until soft. Add garlic, chilli powder, cumin, paprika, cayenne, coriander salt, pepper and sauté 1 minute. Stir in broth, undrained diced tomatoes, and cooked quinoa. Bring mixture to a boil, then reduce heat, cover saucepan with lid and simmer about 20 minutes, until mixture has thickened.
Stir in corn and black beans and simmer, uncovered 5 - 10 minutes, stirring occasionally. Remove from heat and stir in lime juice and cilantro. Season to taste with salt, pepper. Serve warm over tortillas with desired toppings.
Coconut Quinoa Granola
If you’re looking for an easy and delicious recipe for homemade granola, look no further! This granola is perfect sprinkled over yogurt, eaten by the handful, or even with a splash of milk. Packed with healthy oats, toasted almonds, crunchy quinoa, coconut, and a medley of dried fruit.
Making your own granola endlessly customizable. You choose the type of nuts and dried fruit! Don’t have coconut oil on hand? No problem, just substitute it for the same amount of canola oil. This recipe is so easy even your kids can join in. Everything is mixed together, dumped onto a baking sheet and baked until golden brown and crunchy. Voilà, simple and delicious in a flash
Yield: about 6 cups
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
3 cups old fashioned oats
1/2 cup quinoa (uncooked)
1/4 cup wheat germ
1/4 cup pepitas
1/2 cup chopped almonds
1/2 cup shredded coconut
1/2 cup light brown sugar, packed
1 teaspoon cinnamon
1/4 teaspoon of kosher salt
1/4 cup honey
1/3 cup coconut oil, melted
1 teaspoon vanilla extract
3/4 cup dried fruit
Preheat the oven to 300 degrees F. Line a large baking sheet with parchment paper; set aside.
Rinse the quinoa under cold water and drain well. In a large bowl, combine oats, quinoa, wheat germ, pepitas, almonds, coconut, brown sugar, cinnamon and salt.
In a small bowl, whisk together honey, coconut oil and vanilla extract. Pour over the oat mixture; stir until well combined. Spread the mixture into a large rimmed baking sheet.
Bake for 30-40 minutes, or until granola is golden brown, stirring every 10 minutes.
Stir in the dried fruit. Let cool completely before storing. Store in an airtight container for up to 2 weeks.
Quinoa Stuffed Bell Peppers
Quinoa Stuffed Bell Peppers make a protein-rich vegetarian meal even meat lovers will love. Packed full of healthy vegetables, fiber and protein, this dish is only 280 calories a serving.
The poblano and pepper jack cheese give these stuffed bell peppers a kick by adding just a little heat. If you like it hot, try substituting the poblano pepper for a jalapeno pepper.
This recipe freezes beautifully. Stuff the bell peppers and freeze. When ready to eat, just thaw and bake. It’s that easy!
YIELD: 8 servings
2 tablespoon olive oil
1 medium onion, finely chopped (about 1 cup)
2 ribs celery, finely chopped (about 1/2 cup)
1/2 of a poblano pepper, diced
1 tablespoon ground cumin
2 teaspoons garlic, minced
1 8-oz. package mushrooms, stems removed, caps sliced very thin
1 (15 ounce) can diced tomatoes, drained, liquid reserved
3/4 cup quinoa
3 large carrots, grated (1 1/2 cups)
1 (14.5 ounce) can low-sodium vegetable broth
1 (15 ounce) can black beans, rinsed and drained
1/2 cup frozen corn, thawed
1 1/2 cups grated Pepper Jack cheese, divided
Salt and pepper to taste
4 large red bell peppers, halved lengthwise, ribs removed
Heat oil in a large saucepan over medium heat. Add onion, celery and poblano pepper and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in mushrooms and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.
Stir in quinoa, carrots and vegetable broth. Cover, and bring to a boil. Reduce heat to medium-low and simmer 20 minutes, or until quinoa is tender. Remove from heat and stir in black beans, corn and 1 cup cheese. Season to taste with salt and pepper.
Preheat oven to 350°F. Pour reserved liquid from tomatoes in bottom of baking dish.
Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 40 minutes. Uncover, and sprinkle each pepper with 1 tablespoon of remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.
Per half pepper: 280 calories, Protein: 14 g, Total Fat: 10g, Saturated Fat: 3g, Carbohydrates: 36g, Cholesterol: 15mg, Sodium: 518mg, Fiber: 10g, Sugar: 9g
Quinoa and Black Bean Salad
When I stumbled across a quinoa recipe calling for black beans and corn I couldn’t wait to try it! One nice thing that I like about quinoa is that many recipes you can serve hot or cool. I have been eating it cool lately because of all the hot weather we have been having. It is very refreshing and healthy. This high protein, high fibre salad is packed with quinoa, black beans, corn, cherry tomatoes and green bell peppers making it the perfect summer salad.
Yields: 10 servings
Mediterranean Quinoa Salad
Quinoa is high in protein, fibre, magnesium and iron. It’s also gluten-free, has a low glycemic index compared to other whole grains and the texture is very similar to rice or couscous. This is just one of the miracle foods that I learned about in the book. This Mediterranean Quinoa Salad is another great recipe from the book, Must Have Been Something I Ate. A quick, healthy, protein packed side dish that is perfect for summer. This refreshing summer salad can be made ahead of time and tastes best cold. Quinoa is tossed with crunchy vegetables, kalamata olives, feta cheese and herbs making this salad a refreshing side dish for your summer table.