📝 About This Recipe
This vibrant, protein-packed bowl is a nutritional powerhouse designed to win over even the pickiest of little eaters. Combining fluffy tri-color quinoa with earthy black beans and sweet roasted corn, it offers a perfect balance of textures and a rainbow of colors. The mild, creamy lime-maple dressing ties everything together with a hint of sweetness that kids love, making it a wholesome and exciting meal for the whole family.
🥗 Ingredients
The Grain Base
- 1 cup Tri-color quinoa (rinsed thoroughly under cold water)
- 2 cups Vegetable broth (low-sodium)
- 1/4 teaspoon Salt
The Protein & Veggie Mix
- 1.5 cups Black beans (one 15oz can, drained and rinsed)
- 1 cup Sweet corn (frozen, canned, or fresh off the cob)
- 1 medium Red bell pepper (finely diced into small 'confetti' pieces)
- 1 tablespoon Olive oil
- 1/2 teaspoon Mild chili powder (adds flavor without the heat)
The Sunshine Dressing
- 2 tablespoons Lime juice (freshly squeezed)
- 1 tablespoon Maple syrup (or honey)
- 3 tablespoons Extra virgin olive oil
- 1/4 teaspoon Cumin (ground)
Toppings for Tiny Hands
- 1 large Avocado (diced or sliced into wedges)
- 1/2 cup Mild cheddar cheese (shredded)
- 2 tablespoons Fresh cilantro (finely chopped, optional)
- 1 handful Tortilla chips (crushed for crunch)
👨🍳 Instructions
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1
Rinse the quinoa in a fine-mesh strainer under cold water for at least 30 seconds to remove the natural bitter coating (saponin).
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2
In a medium saucepan, combine the rinsed quinoa, vegetable broth, and a pinch of salt. Bring to a vigorous boil over medium-high heat.
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3
Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 15 minutes until the liquid is fully absorbed.
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4
Remove the saucepan from the heat and let it sit, covered, for 5 minutes. This allows the quinoa to 'bloom' and become extra fluffy.
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5
While the quinoa cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat.
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6
Add the diced red bell pepper and corn to the skillet. Sauté for 4-5 minutes until the peppers soften and the corn starts to turn golden brown.
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7
Stir in the rinsed black beans and mild chili powder. Cook for another 2-3 minutes just until the beans are warmed through. Remove from heat.
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8
In a small jar or bowl, whisk together the lime juice, maple syrup, 3 tablespoons of olive oil, and ground cumin until emulsified.
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9
Fluff the quinoa with a fork and transfer it to a large mixing bowl.
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10
Pour the sautéed veggie and bean mixture over the quinoa and toss gently to combine the 'confetti' colors.
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11
Drizzle the Sunshine Dressing over the warm grain mixture and toss again so every grain is lightly coated.
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12
Divide the mixture into four kid-friendly bowls.
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13
Top each bowl with a sprinkle of shredded cheese, a few cubes of avocado, and a sprinkle of cilantro if your little ones enjoy greens.
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14
Finish with a few crushed tortilla chips on top for a fun, crunchy texture that kids find irresistible.
💡 Chef's Tips
Always rinse your quinoa; even if the package says pre-washed, an extra rinse ensures a mild flavor kids prefer. If your child is sensitive to textures, dice the bell peppers very small so they blend in with the quinoa grains. For a time-saving hack, use a bag of frozen 'corn and pepper' blend. You can make the quinoa and bean mixture up to 2 days in advance; it tastes great cold or reheated. If the dressing is too tart for your child, add an extra teaspoon of maple syrup to mellow it out.
🍽️ Serving Suggestions
Serve with a side of sliced mango or pineapple to complement the Southwestern flavors. A small dollop of Greek yogurt or sour cream on top adds a cooling, creamy element. Pair with a glass of cold milk or a refreshing lime-infused sparkling water. For older kids, offer a mild salsa on the side for dipping or extra flavor. Serve inside a warm flour tortilla for a 'Quinoa Burrito' variation.