17 Sep Mango Quin-sta Pot
Kick your fall off with a nutritious, quick recipe using the hottest appliance of the year: Instant Pot! This recipe is a wonderful mixture of colors as well as flavors that will leave your mouth tingling! It’s out with the pumpkin spice and in with the mango and quinoa.
- 3 tsp extra-virgin olive oil
- 1 bell pepper, diced
- 2 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon paprika
- 2 teaspoon ground cumin
- 1 cup quinoa, rinsed well
- 1 cup water
- ½ cup diced tomatoes
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup spinach
- ½ cup mango, diced
- 2 teaspoon hot sauce
- (Optional) ½ red onion, diced
- (Optional) lime wedges
- (Optional) fresh cilantro
- Heat 2 tsp oil in the bottom of the Instant Pot, using the “sauté” setting. Do not cover with the lid.
- Sauté the bell peppers until they start to soften, about 5-8 minutes, then add in cumin and salt and sauté another minute.
- Stir occasionally to ensure peppers and/or spices do not stick to the pan.
- Turn off the Instant Pot after 5-8 minutes.
- Add the quinoa, tomatoes, water and beans into the Instant Pot.
- Seal the lid and make sure that the switch at the top is on sealing, not venting.
- Press the “rice” button OR manually cook at low pressure for 12 minutes.
- Let the pressure naturally release once the cooking is over, to make sure that the quinoa completely absorbs the liquid. (This takes a few minutes)
- Remove the lid, being careful to avoid any steam releasing from the pot, and fluff the quinoa with a fork.
- Serve warm, with any toppings you love! We used spinach and mango and added a little hot sauce for flavor! To top it off we drizzled on 1 tsp olive oil!
This recipe has so many nutritional benefits to complement the various flavors. Black beans and quinoa are great sources for potassium, which aids in regulating blood pressure, in addition to to protein, an essential nutrient. Mangoes and tomatoes are high in Vitamin C, which helps reduce the risk of illness and improves iron absorption! Spinach is high in Vitamin A, benefiting vision, and iron, which is necessary to transport blood around the body. The hot sauce gives the kick to highlight the stark contrast between the spicy and the sweet in this recipe. Mixing these ingredients will give you the newest and hottest autumn taste!
Per Serving Calories: 326.75; Carbohydrate: 32.96 g; Fat: 4.05 g; Protein: 8.7 g
by Radhika Ranganathan
Check out the Family Nutrition Workbook to get your family eating a nutritious diet!