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Mexican bean and corn quinoa cups
heartfoundation.org.au|Helpline 13 11 12

Mexican bean and corn quinoa cups

50 minutes (15 minutes)
Serves 6
  • ½ cup quinoa (1 ½ cups cooked quinoa) 
  • 6 eggs 
  • 175g ricotta cheese, crumbled  
  • 2 teaspoons Mexican chilli powder 
  • 1 medium carrot, grated  
  • 200g roasted capsicum, drained, chopped 
  • 420g can no added salt Mexican Style 3 bean mix, rinsed and drained 
  • 420g can no added salt corn kernels, drained 
  • 4 green shallots, finely chopped 
  • 1 cup grated tasty cheese  
  • 2 tablespoons pepitas  
  • ½ cup mild tomato salsa 
  • 120g mixed salad leaves, to serve 
  1. Rinse quinoa in a sieve under cold running water. Transfer to a small saucepan. Add 1 cup water. Bring to the boil. Reduce heat, cover and simmer for 15-20 minutes, or until water has been absorbed. Remove. Cool. 
  2. Grease 2 x 6-hole silicone muffin trays (½-cup capacity). Place on a large oven tray  
  3. Whisk eggs, ricotta and chilli powder in a large bowl until combined. Stir in quinoa, carrot, capsicum, beans, corn, shallots and cheese. 
  4. Spoon mixture evenly into prepared muffin trays to fill generously. Sprinkle with pepitas.  
  5. Bake in 180C oven (fan-forced) for 30 minutes or until set and light golden. Stand quinoa cups in muffin tray 5 minutes before turning out. 
  6. Serve warm or cold with salsa and salad leaves 

Tip 

  • Cook quinoa in advance. Keep in a container in the fridge for up to 3 days. 
  • Quinoa cups will keep for up to 5 days in a container the fridge. They are great for picnics, or lunch boxes as a healthy school or work lunch. Pack in an insulated bag with an ice brick.
  • If you don’t have a silicone muffin tray, use a regular muffin pan, lined with café style paper wraps, available from the baking aisle in supermarkets. 

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