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

Say hello to your new weeknight favourite: Low FODMAP One Pan Mexican Quinoa. It's gut-friendly, loaded with flavour and all comes together in just 30 minutes. No fuss, no multiple pots... just comfort food made simple. Using our Na’cho Problem spice mix, this one is for those who love Meixcan but not the tummy troubles that follow.


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!