Quinoa Burrito - Cook For Your Life- anti-cancer recipes

Quinoa Burrito

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 15 ingredients
Burritos are usually stuffed with rice and beans, but this one is packed with protein-rich quinoa. Instead of making the quinoa for this Quinoa Burrito from scratch, this dish is also a great way...

Ingredients


  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 sprig cilantro
  • Salt, to taste
  • 1 tablespoon olive oil
  • ½ medium onion, chopped
  • 2 cloves garlic, smashed and sliced
  • 1 teaspoon ground cumin
  • ¼ teaspoon cayenne pepper, or to taste
  • 1 cup diced butternut squash, peeled
  • 1 pound sliced portabella mushroom caps
  • ⅓ cup broth or water
  • 2 cups loosely packed baby spinach leaves or arugula
  • 4 (10 inch) whole wheat tortillas
  • 1 avocado, pitted, peeled and chopped

Nutrition Facts

Calories

464 cals

Fat

18 g

Saturated Fat

3 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

10 g

Carbohydrates

66 g

Sugar

5 g

Fiber

10 g

Protein

15 g

Sodium

1052 mg

Directions

  1. In a medium saucepan combine the quinoa, water, cilantro sprig, and a generous pinch of salt. Bring to a boil, then cover and simmer for 20 minutes or until the quinoa is tender.
  2. Preheat the oven to 400 degrees.
  3. Meanwhile, in a skillet heat olive oil over medium-high heat.  Add the onions and cook until they begin to turn translucent, about 8 minutes.  Add the garlic, cumin, cayenne pepper, butternut squash, and a sprinkling of salt. Cook stirring for 2-3 minutes until the garlic and spices are fragrant.
  4. Add the mushrooms and broth, and simmer until the squash is tender and all the liquid has evaporated.
  5. Add the spinach and cook, stirring, until the spinach has wilted. Taste for seasoning.
  6. Lay down the tortillas and divide the quinoa and squash evenly-- about ¼ cup of quinoa, ⅓ cup of butternut squash mixture, and chopped avocado. Tuck the ends of the tortillas in and roll them up. Wrap in foil, then place on a baking sheet and bake until warmed through, about 10-15 minutes. Serve with a simple soup or salad.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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