Mexican Quinoa Bowl

Mexican Quinoa Bowl

Ingredients

  • Cashew Cream
  • 400g cashew nuts

  • Juice of 1 lemon

  • 1 tbsp. tamari

  • Salt and pepper

  • Guacamole
  • 4 avocados

  • 6 tomatoes, finely chopped

  • 1 jalapeño pepper, deseeded and finely chopped

  • 1 handful of fresh coriander, finely chopped

  • Juice of 3 limes

  • Salt and Pepper

  • Quinoa
  • 260g quinoa

  • Juice of 1 lemon

  • Salt and pepper

  • Salsa
  • 3 tomatoes

  • Juice of 1 lime

  • 3 tbsp. olive oil

  • Salt and pepper

  • Black beans
  • 2 x 400g tin black beans

  • 3 garlic cloves, peeled and crushed

  • 2 tsp. Olive oil

  • Salt

Directions

  • To make the cashew cream: soak the cashews in a bowl of cold water for 4 hours. Drain the water and blend the nuts in a food processor with the lemon juice, tamari, 150 ml water, salt and pepper, until smooth and creamy. This may take a couple of minutes.
  • To make the quinoa: place the quinoa in a sieve and rinse with cold water until the water that comes through is totally clear. Place the quinoa, a little salt, pepper, lemon juice and 600 ml boiling water in a saucepan on medium-high heat. Let the quinoa boil for a minute or two, then simmer for another 10–15 minutes, covered, until all the water has evaporated and the quinoa is fluffy.
  • To make the guacamole: cut the avocados in half and scoop out their flesh, placing it into a bowl. Use a fork to mash the avocados. Stir the tomato, jalapeño pepper and the coriander into the mashed avocado with the lime juice, salt and pepper.
  • To make the salsa: slice the tomatoes into quarters, then finely chop these into small squares. Place the tomatoes in a bowl, pour over the lime juice and olive oil and add a little salt and pepper.
  • To make the black beans: drain the black beans, then pour them into a large saucepan on medium heat. Add the garlic to the pan, along with a drizzle of olive oil and some salt. Heat through for a few minutes.
  • To serve: place the quinoa in the middle of the bowl, then add the cashew cream, black beans, salsa and guacamole around the quinoa.

Nutrition

Serves: 6 Per Serve (595g) Per 100g
Energy (kJ) 4369kJ 735kJ
Calories 1045 cal 176 cal
Protein 29g 4.8g
Carbohydrates 68g 11.4g
Fat 71.2g 12g
Saturated fat 13.2g 2.2g
Fibre 21.6g 3.6g
Sodium 715mg 120mg
Iron 8.8mg  
Food Groups    
Vegetables 3 serves 0.5 serves
Meat/Meat Alternatives 3 serves 0.5 serves
Grains 1.5 serves 0.25 serves

Serves: 8 Per Serve (595g) Per 100g
Energy (kJ) 3277kJ 735kJ
Calories 784 cal 176 cal
Protein 21.7g 4.8g
Carbohydrates 50.9g 11.4g
Fat 53.4g 12g
Saturated fat 9.9g 2.2g
Fibre 16.2g 3.6g
Sodium 536mg 120mg
Iron 6.6mg 1.5mg
Food Groups    
Vegetables 3 serves 0.5 serves
Meat/Meat Alternatives 3 serves 0.5 serves
Grains 1.5 serves 0.25 serves

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