The term ‘cheats’ isn’t exactly synonymous with the cooking habits of fructose malabsorbers. Given the amount of onion and garlic powders in almost every packeted/bottled, marinade, recipe base, stock and seasoning known to man, we’re given no choice to make it all from scratch. After being forced to farewell many of my favourite FODMAP-filled fruits and veggies, this has been my next biggest challenge; all of a sudden, even the most basic cooking methods like using organic store-bought stock to make soups or using sauces, curry pastes and spice blends for dishes became impossible. I was so used to turning to healthy store-bought recipe bases (particularly ones by Celebrate Health) when I was short on time or lacking the desire to cook. I soon realised how badly I’d taken for granted the very luxury of being able to use healthy products to create meals –and cut precious time– with.
Lo and behold, it is with pure rapture I can announce that Celebrate Health have, whether they realise it or not, added ONION AND GARLIC FREE PRODUCTS to their range of healthy packaged culinary bliss!!! Upon realising this, I quite literally did a happy dance down the health food aisle of my local Coles. I squealed with excitement, demanding that my boyfriend show the same amount of enthusiasm which, going by the way he scurried away from his seizure-induced girlfriend, he clearly did not. That wasn’t going to stop me – I just convulsed harder. By pure coincidence, I was having a Mexican fiesta-themed dinner party with my girlfriends that night, so I used the Celebrate Health Mexican Quinoa as a base for a gloriously vibrant salad. I was in too much of a rush to photograph it at the time, but it was so incredibly tasty and popular among my friends (one of my besties even shot-gunned the leftovers for lunch the next day) that I made it again first thing on Sunday – this time stuffing some of the salad into roasted capsicums. This dish really speaks for itself, both in terms of taste and appearance – the flavours pop just as much as the colours do! It’s full of texture from the veggies, and it’s alive with those explosive Mexican flavours (think cumin, chilli, paprika, coriander, kaffir lime and oregano).
Sadly, I can’t take full credit for the taste sensation that this dish is because I’ve used a recipe base. Frankly, I don’t really care, either. I’m going to take full advantage of this newly rekindled luxury and relish in the fact that I no longer have to make every.single.meal. from scratch every.single.day. for the rest of my life. This recipe is so positively delicious that I know I’ll be eating it for a very long time. It makes a perfect salad for all-year ’round entertaining (just double the recipe) and is wonderful either warm or cold, so leftovers can be enjoyed as a healthy, sustaining and fuss-free lunch for days after.
Being vegan, gluten free, dairy free, low FODMAP, fructose friendly, egg free and nut free, it’s totally tummy and allergy friendly. What’s more, unlike other recipes that call for pre-made bases which are filled with refined sugar and fructose, simple carbs, saturated fat, preservatives, fillers, flavour enhancers, thickeners and countless other nasty artificial additives, this Mexican Quinoa Salad is brimming with all the good stuff: vitamins, minerals, antioxidants, complex carbs, complete protein and health-promoting fatty acids.
Cheat’s Mexican Quinoa-Stuffed Capsicums
Makes 2 meals or 4 side dishes. I like to double the recipe to make a week’s worth of lunches!
Note: You can either stuff the quinoa salad into roasted capsicums or just eat the salad on its own, as the recipe already has capsicum in it. I do both, although the stuffed capsicums make great individual servings for entertaining.
- 1 packet Celebrate Health Mexican Quinoa
- 1.5 cups reduced-sodium vegetable stock, organic if possible (organic chicken stock could be used too, or water but it won’t be as flavoursome)
- 1 large red capsicum, chopped (plus 2 more red capsicums to be stuffed, if using)
- 1 small tin sweet corn* kernels, or 1/2 large tin (ensure that no sugar has been added)
- 1 cup green beans, chopped into 2cm pieces
- 1 large handful baby spinach leaves, torn
- 1/4 cup chopped spring/green onion**, or chives.
- 1/2 cup fresh coriander plus extra, to serve
- 1/2 tsp ground cumin
- 1/4 tsp sweet paprika
- 1 tsp dried oregano
- pinch dried chilli flakes
- lime zest and juice , to serve
- 1/2 avocado, chopped, to serve
- If you’re making the stuffed capsicums, preheat oven to 180*C for 10 mins. Cut 2 capsicums in half lengthways, place on a lined baking tray cut-side up and bake until slightly tender, around 10-15 mins, while the quinoa is cooking.
- Place the Celebrate Health Mexican Quinoa in a saucepan along with the stock, cumin, paprika, oregano and dried chili. Give a quick stir, bring to the boil, then cover and reduce heat to low, allowing the grains to absorb the liquid for 15 minutes. If the quinoa hasn’t absorbed all the liquid by now, let it cook for a further 5 minutes, careful not to overcook or it will turn into mushy porridge. It’s ready when the grains are soft, but still able to be separated with a fork. Remove from heat.
- In the meantime, heat 1tsp olive oil (I used garlic-infused) in a fry pan. Add chopped capsicum to the pan and sautée over medium-high heat for 2 mins. Add chopped green beans and sautée until slightly tender but still crisp.
- In a bowl, combine the quinoa, capsicum, green beans, corn, green onion/chives, spinach and coriander. If you’re making stuffed capsicums, spoon the mixture into the roasted capsicum halves. Upon serving, top with chopped avocado and a squeeze of fresh lime juice. Garnish with fresh coriander and a sprinkle of lime zest. It’s also great with a dollop of Greek yoghurt if you’re not vegan or dairy-free!
* If you have fructmal and you’re quite sensitive to sweet corn, try halving the recommended quantity. I can personally tolerate a fair bit of it, and this amount shouldn’t cause any upsets because the rest of the ingredients are very low in fructose and free of fructans. The safest thing is to test your own tolerance.
**Those with fructmal should only use the green part of spring (green) onion.