Quinoa has become the quiet hero of trendsetting nutrition that slowly sneaked up on us like a ninja and steadily gained popularity to be deemed a superfood in the states over the past few years. Although, it has actually been around for thousands of years in South America. So what's the secret to the success of this superfood? Here are a few fun facts about this and some of the other ingredients in this recipe. Quinoa is one of the few foods in the world that embodies all of the 9 essential amino acids to make it a complete protein outside of animal protein. It's one of only a couple of plant based foods that is a complete protein. The corn and beans in this recipe have an awesome reciprocal relationship because alone they are incomplete but paired together they too make a complete protein. For athlete nutrition it doesn't get much better than this recipe.
What you'll need:
- 1 cup quinoa
- 3 cloves garlic, minced
- 1 onion, diced
- 1 tablespoon olive oil
- 2 (14.5-ounce) cans diced tomatoes
- 1 (15-ounce) can tomato sauce
- 1 (4.5-ounce) can diced green chiles
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 1/2 teaspoons paprika
- 1/2 teaspoon cayenne pepper
- Salt and black pepper, to taste
- 1 (15-ounce) can kidney beans, drained and rinsed
- 2 (15-ounce) can black beans, drained and rinsed
- 1 to 2 cups canned corn
- 1 zucchini medium diced
- 1 palmful of cilantro rinsed and chopped
How to make it:
- Follow package directions to cook quinoa and set aside.
- Heat olive oil in a large pot over medium high heat. Add garlic, onion and zucchini and saute' a couple of minutes.
- Add the beans, corn, diced tomatoes, tomato sauce, green chiles, chili powder, cumin, paprika, cayenne pepper plus 1/12 to 2 cups water
- Bring to a boil on medium/high heat then reduce heat to low to simmer, covered, until thickened, about 30 minutes, then add cooked quinoa at the end and you're good to go!
- As a side note - For basically any ingredient listed above; you can add or subtract to your liking.