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Lunch | Dinner

One Pan Mexican Quinoa

  • 10-15 Mins

    Prep Time

  • 20-25 Mins

    Cook Time

  • 4

    Servings

  • 264

    Calories

  • 8g

    Fat

  • 40g

    Carbs

  • 9g

    Protein

Recommended For:

Multiple Sclerosis

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Ingredients

  • 1 Tbsp Extra Virgin Olive Oil
  • 2 Cloves Garlic, minced
  • 1 Jalapeño, minced
  • 1 Cup Quinoa, dry
  • 1 Cup Vegetable Broth
  • 1 Cup Frozen Corn Kernels
  • 1, 15 oz Can Black Beans, drained and rinsed
  • 1, 14.5 oz Can Fire-Roasted Diced Tomatoes
  • 1 Tsp Chili Powder
  • ½ Tsp Cumin
  • Salt and Black Pepper, to taste
  • 1 Avocado, diced
  • Juice of 1 Lime
  • 2 Tbsp Fresh Cilantro, chopped

What You’ll Need

  • Measuring Cups

  • Measuring Spoons

  • Large Skillet with Lid

  • Wooden Spoon

  • Cutting Board

  • Knife

  • Can Opener

  • CCorn:

    Omit the corn.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Cook Garlic & Jalapeño Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeño. Cook stirring until fragrant, about 1 minute.

  • 3.

    Add Remaining Ingredients Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin. Season with salt and pepper to taste.

  • 4.

    Bring to Boil & Let Simmer Bring to a boil. Cover, reduce heat and simmer until quinoa is cooked through, about 15-20 minutes.

  • 5.

    Top & Serve Top with avocado, lime juice and cilantro.

  • 6.

    Wash Hands Wash hands with soap and water.

Recipe adapted from damndelicious.net

Nourishment Notes

Black Beans

Black beans contain healthy amounts of fiber. Fiber can help promote a healthy heart as well as digestive regularity, a challenge common with multiple sclerosis.

Quinoa

Quinoa is a gluten-free grain with a high amount of protein and fiber. It’s rich in quercetin and flavonoids, antioxidants that work to protect healthy cells from damage.

Avocado

Avocados are both a fruit and a fat, and contain a variety of vitamins, minerals and antioxidants to help keep your body working it’s best.

Fatigue Buster

  • Garlic Press

    Use a garlic press to press the garlic instead of mincing to reduce the use of hands. Sometimes more costly than fresh garlic, pre-minced garlic can also be used to omit preparing garlic.

  • Jalapeño

    Replace the fresh jalapeño with a diced, canned version to omit preparing the jalapeño.

  • Sit on a Stool

    Sit on a stool while preparing this recipe to help conserve energy levels. Sitting requires less energy than standing.

  • Automatic Can Opener

    Although often costly, if a hand can opener is too difficult to use, automatic versions can be helpful assistive cooking devices to minimize the use of hands.

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