Quinoa (Yes! Quinoa) Tacos

Serves: 4

Tacos are a fun and tasty choice for get-togethers but did you know that they can be super healthy too? We’ve added lots of colourful veggies like orange bell pepper, tomato, and red onion to ours to make this meal balanced.  Our recipe uses quinoa too, which is a complete protein (the same way beef, poultry, and fish are) but plant-based, making it more environmentally friendly and a good choice for our Meatless Monday 🙂 Take a chance and make these tacos today, you won’t regret it!

Ingredients:

  • 1 cup (180g) quinoa
  • 1 cup (250 mL) low-sodium vegetable broth
  • 1 cup (250 mL) water
  • 1 red onion, diced
  • 1 orange bell pepper, sliced
  • 1 tomato, diced
  • 1 tbsp (15 mL) cumin
  • 1 tbsp (15 mL) red chilli powder
  • 1 tbsp lime juice
  • 4 tortillas
  • Avocado (optional)
  • Black beans (optional)

Instructions

  1. Use strainer to rinse quinoa. Place in a saucepan over medium heat and allow to roast for 4 minutes.
  2. Add stock and water to quinoa and allow to boil. Bring heat down to low and cook quinoa covered with a lid for 20 minutes.
  3. Preheat oven to 350°F (175°C).
  4. Remove quinoa mixture from heat and let sit for 10 minutes.
  5. Add onion, bell pepper, tomato, lime juice, cumin, and chilli powder, to the quinoa mixture. Mix together well and place on a baking pan. Place in oven for 25 minutes until ingredients are crispy.
  6. Divide into four portions and place in soft- or hard-shell tacos. Happily serve 🙂

Nutritional Information (per serving):

250 kcal / 40g Carbohydrates (includes 6g Fibre) / 10g Protein / 3g Healthy Fats

Photo credit: Plays Well with Butter

Brilliant Black Bean Quesadillas

Serves: 4

This easy-to-make dish is a family favourite that we can’t wait to share with all of you 🙂. Quesadillas are a colourful addition to your weekly food plan – and a healthy one too! This strong source of protein is packed with veggies and cheese, making it not only a fun dinner choice but a complete meal option as well 😉. These are super quick to make so whip up a few for your family and friends and let us know what you think in the comments!

Ingredients:

  • 1 tbsp (15 mL) vegetable oil
  • 1 can (17 oz/500 mL) black beans or kidney beans, drained and rinsed
  • 1 cup whole kernel corn
  • 1 onion, diced
  • 1 bell pepper, sliced
  • 1 tbsp (15 mL) cumin
  • 1 tbsp (15 mL) red chilli powder
  • 1 cup nonfat mozzarella cheese
  • 4 soft tortillas

Instructions:

  1. Drain and rinse black beans in a bowl. Set aside.
  2. Heat vegetable oil in a saucepan on high heat. Add onions and stir until they start to become soft and almost clear in colour.
  3. Turn heat down to medium-high and add beans, corn, red pepper, as well as cumin and red chilli powder. Stir for about 4 minutes.
  4. Remove mixture and heat the first tortilla on the saucepan.  Add ¼ cup of your cheese on top along with ¼ of the mixture on half of the tortilla. Fold over the other half and cook until golden brown and crispy.
  5. Happily serve 🙂.

Nutritional Information (per serving):

350 kcal / 20g protein / 50g carbs / 6g healthy fats

Photo credit: Lauren Allgood, Pinterest