Hey everyone, it’s that time again – are you ready for another scrumptious serving of my meal of the month? Of course you are! This month, I’ve prepared one of my all-time favourite dishes. It’s nutritious, delicious and completely meat-free!

What I love about this recipe ….

This meal is light and refreshing – perfect for a hot summer’s day! It’s an ideal accompaniment for any picnic or BBQ, but also tasty enough to be the main event at fancy dinner party.

Recipe Details

Here’s a quick look at the recipe:

  • Preparation/cooking time = 1 ½ hours
  • Serves = 12

Here are all the ingredients you need to make this tasty treat:

  • 12 cups of water (divided)
  • 1 cup of dried black beans
  • 6 cloves of garlic (peeled)
  • 1 ½ teaspoons of salt (divided)
  • 4 medium poblano pepper
  • 2/3 cup of red quinoa
  • 3 large ears fresh corn (husked)
  • 6 ½ tablespoons of extra-virgin olive oil (divided)
  • 1 large red onion, halved and sliced
  • 1 teaspoon of whole cumin seeds (toasted and ground)
  • 1 cup of crumbled cotija cheese
  • ¼ cup of fresh lime juice, plus 1 whole lime cut into 12 wedges
  • 2 cups of cherry tomatoes, halved
  • ½ cup of cilantro leaves
  • 1 avocado, sliced thinly

Let’s get cooking.

  1. Pour 8 cups of water into a large saucepan, then add the beans and garlic. Bring to the boil on a high heat, the reduce to a simmer and cook until the beans are tender (1 to 1 ¼ hours). Add ½ teaspoon of salt and simmer for another 10 – 15 minutes. Drain the mix, discard the garlic and leave to cool.
  2. Preheat your broiler on a high temperature. Place the peppers on a baking sheet and broil 3 – 4 inches from the heat source, turning regularly. Do this until they’re nicely charred (8 – 15 minutes). Place in a paper bag, cover and leave to stand for 10 minutes. Peel the peppers and chop into wide strips, around 3cm in length.
  3. Bring 4 cups of water the boil in a medium-sized saucepan. Add the quinoa and ¼ teaspoon of salt. Boil until tender with a hint of al dente crunch (10 – 14 minutes). Drain well and spread onto a plate to cool.
  4. Bring another pan of water to boil, add the corn and cook for 3 minutes. Then (once cooled slightly) slice off the kernels with a sharp knife.
  5. Heat 1½ tablespoons of oil in a medium-sized non-stick skillet over a moderate to high heat. Add the onion and ¼ teaspoon of salt. Stir frequently until limp and speckled with charred spots (4 – 8 minutes). Then, stir in the cumin.
  6. Combine the beans, peppers, corn, onion and cheese in a large bowl. Add the remaining ½ teaspoon of salt and toss the mix. Add the lime juice and remaining 5 tablespoons of oil, then toss again. Now, gently stir in the quinoa.
  7. Just before serving, stir in the tomatoes and cilantro. Serve the salad with avocado and lime wedges, then tuck in!

Tips and tricks

  • Prep ahead, then start again from step ‘7’
  • Toast and then grind up your spices for the ultimate in fragrant food
  • Cool your grains quickly by spreading them out on a foil-lined baking tray

Per serving:

  • 256 calories
  • 14g fat (3g sat, 8 g mono)
  • 9mg cholesterol
  • 28g carbohydrates
  • 0g added sugars
  • 8g protein
  • 7g fibre
  • 302mg sodium
  • 526mg potassium

Nutritional bonus

  • Vitamin C: 71% dv
  • Folate: 29% dv
  • Magnesium: 19% dv
  • Potassium: 15% dv

Exchanges

1 starch, 1 vegetable, ½ lean meat, 2 fat

Carbohydrate Servings

1 ½

Contact me today and find out how you can eat yourself to optimal health!

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