Ingredient Highlight: Quinoa [pronounced keen-wah]
This ivory-colored seed is a staple in many parts of South America. Not only is quinoa very high in protein, but the protein it supplies is complete protein (meaning that it includes all nine essential amino acids)! This is a unique food! Quinoa is additionally a very healthy food because of its amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa is a host of other health-building nutrients such as manganese, magnesium, iron, copper and phosphorus. Because of this healthy profile, this “grain” may be especially valuable for those of you with migraines (the high magnesium relaxes blood vessels, which prevents the constriction and dilation in the head), fatigue (the riboflavin/ Vitamin B2 allows for healthy energy production within cells), cardiovascular problems (Low levels of magnesium is linked to increased rates of hypertension, ischemic heart disease and heart arrhythmias), diabetes and atherosclerosis.
- 1 teaspoon coconut oil (Can be replaced with olive oil if you don’t have coconut oil)
- 1 onion, chopped
- 3 cloves garlic, peeled and chopped
- 3/4 cup uncooked quinoa, rinsed until water is no longer cloudy
- 1 1/2 cups low sodium vegetable broth
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- Himalayan sea salt and pepper to taste
- 1 cup frozen corn kernels
- 1 can black beans, rinsed and drained
- 1/2 cup chopped fresh cilantro
- 2 Tablespoons of fresh lime juice
- Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
- Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
- Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans, cilantro, and lime.