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Quick and Easy Mexican Bowl

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I love a quick and easy dinner- or lunch for that matter. Especially when I’m home late. Usually I have these ingredients laying around so this meal is quick and easy to whip up. I love to use a can of black beans (I honestly haven’t got the time or the patience to soak and then stand over the stove cooking dry beans) and I suggest that for your sanity you do the same!

Further Food Nutritionist Commentary:

I love a quick and easy recipe that can also be prepared ahead of time and eaten throughout the week--that's the best way to make sure you keep on track and don't resort to fast food or give in to unhealthy cravings. The simplicity of this recipe allows you to also add other ingredients such as a lean protein or another vegetable, depending on your mood and needs. Keeping recipes like this in your arsenal will set you up for healthy eating success!

By Katie Bishop, MS, Nutritionist

Quick and Easy Mexican Bowl

  • Prep Time:10 minutes
  • Cook Time:20 minutes
  • Servings: 3

Ingredients

For the quinoa:

1/2 cup quinoa (soaked for a few hours if possible)
salt and pepper (to taste)
juice of 1/2 lemon

 

For the guacamole:

1 large avocado
2-3 tablespoons olive oil
250 grams or ~1.5 cups cherry tomatoes (sliced)
1/2 small red onion (diced)
juice of 2 small limes
salt and pepper (to taste)

 

For the black beans:

1 tin of black beans (drained and rinsed)
2-3 cloves of garlic (crushed)
salt and pepper (to taste)

Instructions

The quinoa:

1. Rinse and then drain the quinoa.
2. Put it in a small sauce pan with 1 1/2-2 cups of water (start with 1.5 and if it hasn’t cooked to your liking add the other 1/2 cup), salt, pepper and lemon juice.
3. Bring to a boil, then reduce the heat to a gentle simmer and put the lid on. Allow to cook for 15 minutes, stirring occasionally.

The guacamole:

1. While the quinoa is cooking make your guacamole. Slice the avocado and mash with a fork in a mug or small bowl.
2. Add all of the ingredients and stir to combine.
3. Season to taste with salt, pepper and chili flakes (optional but delicious).

The black beans:

1. Add a good tablespoon of olive oil to a frying pan.
2. Add the garlic and fry until fragrant.
3. Add the black beans and cook until heated through.
4. Season to taste with salt and pepper.

I love to serve my mexican bowl with a side of fresh cherry tomatoes which have been sliced and seasoned to taste with salt and pepper and drizzled with some olive oil. Optional but delicious.

The quinoa: 1. Rinse and then drain the quinoa. 2. Put it in a small sauce pan with 1 1/2-2 cups of water (start with 1.5 and if it hasn’t cooked to your liking add the other 1/2 cup), salt, pepper and lemon juice. 3. Bring to a boil, then reduce the heat to a gentle simmer and put the lid on. Allow to cook for 15 minutes, stirring occasionally. The guacamole: 1. While the quinoa is cooking make your guacamole. Slice the avocado and mash with a fork in a mug or small bowl. 2. Add all of the ingredients and stir to combine. 3. Season to taste with salt, pepper and chili flakes (optional but delicious). The black beans: 1. Add a good tablespoon of olive oil to a frying pan. 2. Add the garlic and fry until fragrant. 3. Add the black beans and cook until heated through. 4. Season to taste with salt and pepper. I love to serve my mexican bowl with a side of fresh cherry tomatoes which have been sliced and seasoned to taste with salt and pepper and drizzled with some olive oil. Optional but delicious.

Nutrition Information

Per Serving:  Calories: 350; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 706mg; Potassium: 297mg; Carbohydrate: 50g; Fiber: 13g; Sugar: 5g; Protein: 13g


Nutrition Bonus: Vit C: 35%; Iron: 28%; Vit A: 11%

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