Veggie Quinoa Fiesta

A party in a bowl! This recipe is fresh, colorful, and filling. You’ll want to make this one again and again.

Quinoa Really IS a Superfood

Twenty years ago, nobody knew what quinoa was (and they definitely didn’t know how to pronounce it!). Today, it’s become a healthy eating staple, and we are very glad about that! Quinoa cooks more quickly than most other grains, has more protein than most other grains, is low in fat, high in fiber, and is delicious in all sorts of dishes. In this recipe, quinoa is the base of a one-pot/bowl meal that, like soups and curries, actually tastes even better when eaten as leftovers, after the flavors have combined and marinated together more fully.

Quinoa is touted as a superfood for everyone, but it is especially the case for people living with diabetes. Quinoa contains antioxidants and phytonutrients such as vitamin C, vitamin E, saponins, polyphenols, and flavonoids which all play a role in reducing postprandial blood glucose and risk of heart disease, along with lots of other health benefits.¹ Quinoa has a lower glycemic index than rice or wheat, which creates a slow release of glucose and delayed rise of blood glucose.² Furthermore, like beans, quinoa has a ‘second meal effect’ in which it affects not just the meal that includes quinoa, but helps blood glucose remain stable through the following meal as well.² So go ahead and load up on quinoa in this dish! You’ll feel the benefits beyond the meal itself.

Eat the Rainbow is Right

Fruits and vegetables aren’t vibrant and colorful just by chance, it serves a biological purpose and is part of a beautiful synchronistic relationship in nature. Ripe fruits and vegetables are brightly colored to attract humans and other animals to eat them, so that we will disperse their seeds. And humans are naturally drawn to bright colors *because* we are meant to eat fruits and vegetables! Additionally, different colors correspond with different nutrients, so we are naturally inclined to eat a variety of different colors in order to achieve nutritional balance (AKA, “eat the rainbow”).

This dish provides lots of vibrant color and lots of nutrients through the red tomatoes and bell peppers, green onion and zucchini, and yellow corn. Bright colors also stimulate positive emotions, so you’ll be happy AND healthy as you chow down on this quinoa fiesta.

If You Don’t Have the Anti-Cilantro Gene, You’re In Luck

Did you know that some people have a genetic variant that makes cilantro smell and taste like soap?³ It’s true! If that’s you, you can leave this ingredient out when you make the recipe. But we hope that you’re not in that (what we would say is unlucky) category because to us, cilantro not only tastes great but it also is an herb that has been used medicinally in other cultures to support treating diabetes.⁴ And the research stacks up! Although the various mechanisms at work within the relationship are still not fully understood, it is clear that simply adding cilantro (or the dried herb form, coriander) to your diet lowers fasting blood glucose levels.⁵

It's a Fiesta!

This meal comes together very quickly, with no need to cook anything other than the quinoa—then just toss in the chopped vegetables and stir to perfection! As we said above, this is an awesome meal to make in bulk and eat throughout the week, because the flavor gets better in time. Enjoy your veggie quinoa fiesta!! Celebrate your health with every bite.