Craving something hearty and filling, but also want it to be healthy and vegetarian-friendly? Well look no further! This recipe offers up all of the above in addition to easy prepping and cooking and bang-out flavor to boot!
Although it is Tuesday, this meal is a great option for #MeatlessMonday ! A go-to favorite of mine, this recipe is reminiscent of a meatless chili with Latino-inspired spices. Aside from being vegan, healthy, and delicious, it was also a favorite of mine during grad-school due to its affordability. AND since it is filled with nothing but veggies, legumes, and whole-grains, it is high-fiber and very filling!
Mexiquinoa Recipe
Ingredients:
- 1 – box (32 oz) low/no-sodium-added chicken stock
- 1 – 15 oz canned black beans, drained and rinsed
- 1 – 15 oz canned diced tomato with green chiles, drained
- 1 – 15 oz canned diced tomato with roasted garlic and onion, drained
- 1 – 8.75 oz canned sweet yellow corn, drained
- 1/3 cup of each of the following:
- Tri-Colored Quinoa
- Wild-Rice Blend
- Farro
- Spices: onion, garlic, black pepper, salt, chili, cumin, red pepper, and cinnamon (all powders)
Directions:
- Combine all ingredients (Quinoa, rice, farro, diced tomato (both cans), black beans, corn, and 3/4 of the container of vegetable stock) in medium-to-large sauce pan/pot and set to medium heat.
- Add spices (With the exception of salt, the spices are listed in the relative order of quantity added – this can vary based on your taste and spice-tolerance).
- Stir to combine all ingredients.
- Cover pot with lid and let simmer for 10 minutes, stirring occasionally.
- Reduce heat to low-medium, stir, and cover for an additional 10-20 minutes.
- Continue to cook and stir until grains have absorbed liquid – you can add more vegetable stock based on the consistency preferred.
- (Honestly, this is a meal I like to put on, then go do something around my house – i.e. for quarantine, I’ll go do a workout in my home-gym, but you can do anything you put your imagination to! Just don’t forget to stir every once in a while!)
*Optional: Add a sprinkle of 4 cheese Mexican blend to the top. I haven’t tried it yet, but I’m sure it would be amazing with some cilantro on the top!
Nutrition Information:
Per Serving (Recipe makes 5 servings):
- Calories: 275
- Fat: 2.7g
- Carbs: 52.2g
- Fiber: 9.6g
- Protein: 11.2g
Costs Associated:
Total cost (all prices are mid-TN local, approximate and before taxes):
- 1 – box (32 oz) low/no-sodium-added chicken stock : $3
- 1 – 15 oz canned black beans, drained and rinsed : $0.69
- 2 – 15 oz canned diced tomato : $0.75*2 = $1.50
- 1 – 8.75 oz canned sweet yellow corn : $0.50
- 1 cup of grains: $3
Total cost: ~$8.69
Cost per meal (Recipe makes 5 meals): $1.74!
Enjoy!
-Haley Overby, Ph.D. May 19, 2020
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HALEY OVERBY, PHD 