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Healthy Latin Cooking With Quinoa, Beans, Corn

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GOYA RECIPES:

Breakfast Quinoa with Blueberries
The star of this delicious and nutritious breakfast is a small seed from the Andes with big nutritional benefits. Quinoa has a higher percentage of protein than any grain, and is packed with calcium, iron, vitamins, and amino acids. Quinoa is very versatile, it not only can be used instead of rice, but also makes a delicious, nutritious morning meal.

Serves: 6

Prep time: Less than 5 min.
Total time: 20 min.
Ingredients
2 cups 1% milk
1 cup water
1 cup GOYA® Quinoa
¼ tsp. salt
¾ cup blueberries
½ cup toasted chopped walnuts, plus 2 tbsp. for serving
¼ cup dark brown sugar
¼ tsp. ground cinnamon

Directions

1. Bring milk and water to boil in medium saucepan over medium-high heat. Stir in quinoa; return milk to boil. Reduce heat to medium-low. Cook, stirring occasionally, until quinoa is tender and milk thickens, 14-18 minutes. Remove quinoa from heat.

2. Stir in ½ cup blueberries, ½ cup chopped walnuts, brown sugar and cinnamon until thoroughly combined.

3. Divide quinoa evenly among small serving bowls; top with remaining blueberries and walnuts. Serve warm.

Quinoa Salad
Quinoa’s mild, nutty flavor is also great in a salad brightened with lemon juice, GOYA® Pickled Jalapeños, fresh tomato, and cilantro. Delicious and nourishing. This salad is also gluten free.

Makes 12 Servings
(Serving Size: About ½ cup - 100 Calories)
Prep time: 10 min.
Total time: 30 min.

Ingredients

1 packet GOYA® Cubitos REduced Sodium Chicken Bouillon
1 cup GOYA® Quinoa, rinsed and drained
¼ cup GOYA® Lemon Juice
¼ cup GOYA® Extra Virgin Olive Oil
½ cup finely sliced scallions
1 large tomato, seeded and finely chopped (about ½ cup)
1 tbsp. GOYA® Sazonador Total
2 GOYA® Green Pickled Jalapeño Peppers seeded and finely chopped (about 1 tbsp.)
1 tbsp. finely chopped fresh cilantro

Directions

  1. In medium saucepan over medium-high heat, bring 4 cups water and chicken bouillon to boil. Add quinoa. Simmer, stirring occasionally, until tender, about 10 minutes; strain and cool completely.
  2. In medium bowl, mix together cooled quinoa, lemon juice, olive oil, scallions, tomatoes, Sazonador Total, jalapeños and cilantro until combined.

Three Bean Salad - Heart-Healthy, Nutritious and Delicious!
This luscious three bean salad recipe combines GOYA® Low Sodium Red Kidney Beans, GOYA® Low Sodium Chick Peas, and GOYA® Low Sodium Black Beans with crunchy fresh veggies, and a bright, lemony vinaigrette. Stick with our choice of beans, or mix and match with your family's favorites. This protein-packed, heart-healthy salad is just as nutritious as it is delicious! (pre-prep and assemble/toss live on camera)

Makes 10 Servings
(Serving Size: About ½ cup salad - 110 Calories)
Prep time: 10 min.
Total time: 15 min.

Ingredients

Salad:

1 can (15.5 oz.) GOYA® Low Sodium Black Beans, drained and rinsed
1 can (15.5 oz.) GOYA® Low Sodium Chick Peas, drained and rinsed
1 can (15.5 oz.) GOYA® Low Sodium Red Kidney Beans, drained and rinsed
1 medium cucumber, peeled, seeded and chopped (2 cups)
1 red bell pepper, seeded and finely chopped (about 1 cup)
2 tbsp. finely chopped fresh cilantro

Dressing:
3 tbsp. GOYA® Red Wine Vinegar
2 packets GOYA® Salad and Vegetable Seasoning
1 tbsp. GOYA® Lemon Juice
¼ cup GOYA® Extra Virgin Olive Oil

Directions

  1. In large serving bowl, mix together black-eyed peas, chick peas, kidney beans, cucumbers, peppers, and cilantro.
  2. In small bowl, whisk together vinegar, salad and vegetable seasoning, and lemon juice. Slowly drizzle in olive oil, whisking constantly, until blended. Pour dressing over bean mixture. Toss well to coat completely

Healthful and Delicious Garbanzo Salad

Protein-rich chickpeas (also called garbanzo beans) have a deliciously earthy, nutty flavor that your family will love in this vegetarian chickpea salad. The chickpeas are tossed with baby spinach and red onion, and finished with a zippy, balsamic-olive oil vinaigrette. Use GOYA® Low Sodium Chick Peas which are delicious, right out of the can. This side dish salad is sure to win a place at your family’s table, often!

Serves 4
Prep time: 10 min.
Total time: 10 min.

Ingredients

1 can (15.5 oz.) GOYA® Low Sodium Chick Peas, drained and RINSED
1 bag (6 oz.) baby spinach
½ medium red onion, finely chopped (about ½ cup)
1 tbsp. balsamic vinegar
3 tbsp. GOYA® Extra Virgin Olive Oil
¼ teaspoon GOYA® Adobo LIGHT All-Purpose Seasoning with Pepper

Directions

1. In large bowl, toss together chickpeas, spinach, and onions.

2. Pour vinegar into small bowl. Using whisk, slowly drizzle in oil, whisking constantly, until combined. Season with Adobo. Pour dressing over salad. Toss well to coat. Divide salad evenly among serving bowls.

Bolo de Fubá - Brazilian Cornmeal Cake

In Brazil, sweet cornmeal cake (called Bolo de Fubá) is a staple for breakfast or for an afternoon snack with coffee. In some homes, the cakes are made with cheese or coconut for a rich, dense consistency (commonly called Bolo de Fubá Cremoso). In this classic version, fine ground cornmeal encourages a delicate texture. As the cake cooks in the oven, it fills the kitchen with a sweet, warm aroma. Delicious slightly warm, or at room temperature, this light Brazilian Cornmeal Cake is not to be missed.

Origin: Brazil
Serves: 8
Prep time:
10 min.
Total time: 50 min.

Ingredients
1 tsp. butter
1 cup all-purpose flour, plus more for coating pan
1 cup GOYA® Fine Yellow Cornmeal
1 tbsp. baking powder
¼ tsp. salt
1 cup sugar
2 eggs
½ cup GOYA® Vegetable Oil
1 cup whole milk

Directions

1. Heat oven to 350°F. Butter and flour Bundt pan; set aside in refrigerator.

2. In medium mixing bowl, whisk together flour, cornmeal, baking powder and salt until thoroughly combined; set aside. In separate medium mixing bowl, whisk together sugar and eggs until eggs are pale yellow. Add vegetable oil, and then milk, whisking to combine. Add reserved flour mixture, whisking until smooth.

3. Pour batter into reserved pan. Bake cake until beginning to pull away on sides of pan and thin knife inserted into center comes out clean, about 30 minutes. Transfer to wire rack and let cake cool in pan for 10 minutes. Invert cake onto rack; remove pan and let cool completely.

All these delicious and nutritious recipes can be found on the Goya website.