Low FODMAP One Pan Mexican Quinoa

Skillet with Low FODMAP One Pan Mexican Quinoa topped with avocado, lime, and a jar of The Friendly Food Co. Mexican seasoning on a light background

Enjoy this delicious one pan low FODMAP Mexican quinoa recipe on a cool winter evening. Not only will it have your taste buds dancing, it will keep your gut happy!


Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian

Serves 4

Prep time: 5 minutes
Cook time: 30 minutes


Ingredients

    • Garlic infused oil
    • 4 Tbsp of The Friendly Food Co ‘Na’cho Problem’ spice mix 
    • 1 green capsicum, finely sliced 
    • 1 can black beans, rinsed 
    • 1 cup corn kernels
    • 1 cup quinoa 
    • 1 can crushed tomatoes
    • 1 cup low FODMAP vegetable broth 
    • 1 cup cheese, grated 
    • Coriander to serve 
    • Lime wedges to serve 
    • Avocado to serve (60g is one low FODMAP serving)
    • Sour cream to serve (optional)

    Method

          1. Preheat oven to grill.
          2. Heat a drizzle of garlic infused oil in a large fry-pan on high heat. Add ‘Na’cho Problem’ spice mix and cook for 1 min until fragrant. 
          3. Add capsicum and fry for a couple of minutes until soft. Add black beans, corn, quinoa, canned tomatoes or salsa and broth. Give it a good stir, bring it to a low boil, cover, then allow it to cook on medium-low for about 10 minutes. After 10 minutes stir well and cover for another 10 minutes.
          4. Sprinkle with cheese and grill for about 5 minutes or until the cheese is melted and golden. 
          5. Serve with a dollop of sour cream, lime wedges, avocado and coriander to garnish.
          6. Enjoy this gut-friendly, low FODMAP Mexican quinoa bake!