Reducing the amount of meat in your diet can transform your health and the planet. Here’s our one pan Spanish Quinoa.
A dash of virgin olive oil
3 chopped garlic cloves
1 red pepper, chopped
1 medium jalapeno, chopped (green)
A bunch of spring onions
1 teaspoon of chilli powder
1 cup quinoa
Vegetable stock (remember – boiling water and a veg stockpot!)
A tin of black beans (remember to drain and rinse)
1 tin of chopped tomatoes
1 small tin of corn
1 teaspoon cumin
A good shake of sea salt and pepper
1 ripe avocado, diced
Juice of 1 lime
2 tablespoons chopped fresh coriander leaves
How you do it:
Start by heating the virgin olive oil in a large heavy frying pan over medium heat. Then, add the chopped garlic, the red pepper, jalapeno,spring onions and chilli powder, and cook for a couple of minutes until soft.
Next, stir in the quinoa, vegetable stock, black beans, chopped tomatoes, corn, cumin and a good shake of sea salt and pepper. Bring to a boil, cover, reduce heat and simmer until the quinoa is cooked through (about 20 minutes).
Stir in the avocado, the lime juice and the coriander – and enjoy!
Our Top Tips
Quinoa is a very trendy wheat-free and protein rich food, and is a great substitute for rice, bulgur wheat or couscous. It contains healthy omega 3 fatty acids and 9 essential aminos. It is high in fibre and is a slowly digested carbohydrate which keeps you fuller for longer. What you have to remember is to store it in an airtight container and keep in a cool, dry place. This way it will keep for several months (which is very handy if you’re a student)!
Becoming a Reducetarian? It is a growing trend. Meat eating is no longer an all or nothing thing – more and more people are reducing their meat intake and consuming fewer dairy and egg products. The idea is to save animals, protect the environment and become healthier – how good is that?
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