Fiesta Quinoa Bowl with roma tomatoes, red onion, corn, orange bell pepper, black beans, basil, topped with scallions.
This southwestern inspired bowl is delightfully homey and hearty, and surprisingly quick to throw together if you’re looking for a minimal prep, healthy meal.
Portions of ingredients can be altered to feed the whole family.
As you’re waiting for the quinoa to cook, prep out the fresh produce to maximize on those time management skills!
½ cup quinoa
1 cup vegetable broth or water
1 can black beans
1 roma tomato, diced
⅓ orange bell pepper, diced
2 scallions, finely chopped
½ cup of frozen or fresh corn
¼ red onion, finely chopped
1 tbsp olive oil
Handful of basil, finely chopped
2-3 lime wedges
1 tsp chili powder
Pinch of red pepper flakes
Pinch of salt and pepper
Bring vegetable broth or water to boil in medium sized saucepan. Add quinoa and cover with lid. Reduce heat to medium and cook for approximately 10-15 minutes, until liquid is absorbed and quinoa has desired texture.
Heat medium skillet on high heat and add oil. Reduce heat to medium-low and add red onion and chili powder. Sauté for 2-3 minutes. Add tomato and bell pepper and stir in for 1 minute. Add black beans and corn and sauté for 3-4 minutes until mixture is thoroughly heated.
Add quinoa, red pepper flakes, and basil. Squeeze lime wedges into pan. Sauté for additional 1-2 minutes and remove from heat. Season as desired and top with scallions.
Quinoa – Quinoa is a protein-packed grain-crop seed that contains all 9 essential amino acids. It also contains high amounts of fiber, magnesium, iron, Vitamin E, various B vitamins, calcium, phosphorus, manganese, copper, zinc, and potassium. Quinoa has flavonoids that are molecules shown to have anti-inflammatory, anti-viral, anti-cancer, and antidepressant properties. It has a low glycemic index which is particularly good for controlling blood sugar levels.
Basil – Basil is an anti-inflammatory herb that contains powerful antioxidants. It also has antibacterial properties and high level of magnesium which promotes blood flow.
Corn – Corn is a grain that is a good source of antioxidant carotenoids and promotes eye health.
Tomato – Tomatoes are the major dietary source of antioxidant lycopene which reduces the risk of heart disease and cancer.
Bell Pepper – Bell peppers have a high amount of vitamin C, potassium, and carotenoids, and can help improve heart and eye health.
Scallions – Scallions have calcium, iron, vitamins A, C, and K. Folic acid, a B vitamin found in scallions, helps the body make new cells. They can also help boost the immune system.
Black Beans – Beans are a magical legume that have high amounts of protein and fiber, aiding in healthy digestion. Black beans in particular are rich in the mineral molybdenum which mainly helps in producing enzymes that catalyze chemical processes in the body. They also contain flavonoids which are anti inflammatory compounds that promote health health and reduce the risk of cancer.
Onion – Onions includes high levels of sulfuric compounds, which stimulates the body’s anti-inflammatory processes to promote healing. It also has folate, vitamin C, and fiber and can help reduce the risk of cardiovascular disease and stroke.
Lime – Limes are a good source of Vitamin A, B, and C, potassium, calcium, and magnesium. Like other citrus fruits, limes promote healthy immune function and are a fantastic source of antioxidants. It can also help increase absorption of water and make the body more alkaline versus acidic.
Happy eating folks! And remember, food is art.
“Let food be thy medicine.” – Hippocrates.