Produce Aisle: 1 Red Bell Pepper, 1 bunch of Cilantro, 2 Limes, 1 head of Garlic, 1 Ear of Corn (OR 1 package of frozen corn), 8 Oz of Mushrooms, 1 Jalapeno
Soup Aisle: 1 quart of Vegetable broth or 1 package of Vegetable Bouillon
Rice Aisle: 1 small package of Quinoa
Baking/Spices Aisle: Cumin Powder
Bulk Bins/ Nuts & Dried Fruits Aisle: ¼ cup Pepitas
Dairy Aisle/Deli Aisle: 1 small package of Feta Cheese
Canned Beans/Vegetables Aisle: 15 Oz can of Black Beans
This Quinoa bowl is a fusion of Southwestern meets superfoods with a vegetarian spin on it. It is packed with diverse flavors from the fresh, crunchy vegetables; the soft, fluffy quinoa; the creamy feta cheese; and the crunchy, toasted pepitas fused together with a tangy cumin-lime dressing. This combination makes for an explosion of flavors and textures, ensuring one happy mouth and belly! It can easily be made vegan by simply omitting the feta cheese, or using a vegan feta cheese substitute. It is surely delicious, with or without, the cheese!
Total Time: 20 minutes
1 cup quinoa
15 oz can black beans, drained and rinsed
1 bunch cilantro
2 tsp cumin
2 cloves garlic
1 red bell pepper
1 ear of corn or ¾ cup corn
1 cup mushrooms
¼ cup pepitas (raw pumpkin seeds)
1 cup vegetable broth or 1 tsp veggie paste or one bouillon cube with 1 cup of water
½ cup feta cheese, optional
1. Prepare quinoa: If you have a pressure cooker, mix one cup of quinoa with one cup of vegetable broth. Cook on high for one minute, slowly release the steam, and set aside. This may not work at higher elevations.
If cooking on the stove, bring 2 cups of vegetable broth to a boil. Add quinoa to boiling broth, reduce to medium heat and continue cooking for 20 minutes, stirring occasionally.
2. Prepare the vegetables: Dice cilantro, red bell pepper, mushrooms, and jalapeno. Set aside separately.
3. Dice the garlic and set aside separately. Cut corn off the cob and set aside.
4. Prepare the dressing: Cut the limes in half, and squeeze juice into a small bowl. Add the cumin and mix until combined. Set aside.
5. Prepare the pepitas: Add pepitas to a medium frying pan and heat on medium for approximately 5-7 minutes, stirring occasionally. Once the pepitas become a light brown, fragrant and begin making a popping noise, then they are done. Remove from heat and set aside in a small bowl. Do not be alarmed when the pepitas continue making the popping sound for a few minutes after being removed from the heat.
6. Prepare the beans and corn: To a medium sized frying pan, add garlic and 2 tbsp. of water. Heat on medium/high and stir occasionally until the water boils off. The water is an oil replacement. It allows the garlic to open, and caramelize without adding unnecessary calories. Add an additional 2-3 tbsp. of water, corn and the black beans. Cook for an additional 5 minutes or until corn and black beans are heated thoroughly. Remove from heat and set aside. (Tip: Reuse the same pan that was previously used for toasting the pepitas. No need to wash between uses for this!)
7. Assemble individual bowls: Add approximately ½ cup cooked quinoa, ½ cup black bean & corn mixture, ¼ cup raw bell pepper, 1 tsp jalapeno, ¼ cup raw mushrooms, a pinch of cilantro, 1 tbsp. pepitas, 1 tbsp. lime cumin dressing and 2 tbsp. feta cheese, if desired. Enjoy!
Without Feta Cheese: Calories: 334 Fat: 4 Carbohydrates: 61 Protein: 15.5 Sugar: 3.5 Fiber: 12
With Feta cheese: Calories: 369 Fat:7 Carbohydrates: 61.5 Protein:18 Sugar: 3.5 Fiber:12