Spicy Quinoa and Black Bean Bowl

The Spicy Quinoa and Black Bean Bowl is a vibrant and nutritious dish that combines protein-packed quinoa and black beans with a medley of fresh vegetables and a zesty lime dressing. It's a perfect balance of flavors and textures, making it a satisfying meal for any health-conscious dinner.

Ingredients

• Quinoa - 1 cup (200g)
• Black beans (canned, drained and rinsed) - 1 cup (240g)
• Bell pepper (diced) - 1 medium (150g)
• Red onion (diced) - 1 small (100g)
• Corn (frozen or fresh) - 1/2 cup (75g)
• Cherry tomatoes (halved) - 1/2 cup (75g)
• Avocado (diced) - 1 medium (150g)
• Lime juice - 2 tablespoons (30ml)
• Olive oil - 1 tablespoon (15ml)
• Cumin - 1 teaspoon (2g)
• Paprika - 1 teaspoon (2g)
• Cayenne pepper - 1/4 teaspoon (0.5g)
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro (chopped, for garnish) - 2 tablespoons (8g)

Steps

1. Rinse the quinoa under cold water in a fine-mesh strainer to remove any bitterness.
2. In a medium saucepan, combine the quinoa with 2 cups (500ml) of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and water is absorbed. Remove from heat and let it sit covered for 5 minutes.
3. While the quinoa is cooking, heat olive oil in a skillet over medium heat. Add the diced onion and bell pepper, sautéing for about 5 minutes until they are softened.
4. Add the corn, black beans, cumin, paprika, cayenne pepper, salt, and black pepper to the skillet. Stir and cook for another 5-7 minutes until heated through.
5. Fluff the cooked quinoa with a fork and add it to the skillet mixture. Pour lime juice over the top and mix well to combine.
6. Remove the skillet from heat and gently fold in the halved cherry tomatoes and diced avocado.
7. Serve the quinoa and black bean mixture in bowls, garnished with fresh cilantro.

Nutrition

• Calories: 500
• Protein: 14 g
• Carbs: 80 g
• Fiber: 18 g
• Sugar: 3 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in antioxidants and healthy fats from avocado, supporting heart health.

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