Fiesta Quinoa Quick Meal and Post-Exercise Nutrition, Vegan and Gluten-Free

The best recipe for Fiesta Quinoa Quick Meal
fiesta quinoa quick meal vegan gluten free best recipe

First, I’d like to apologize for posting so many quinoa recipes!  I know I need to branch out but, quinoa is so versatile and is so much more nutritious than many other grains!  I promise, I will start to get more adventurous with my recipes!

This past weekend Shaye entered (on a whim) the Lower Cape Sprint Triathlon.  For someone who doesn’t bike or swim on a regular basis he did pretty good!  (I’m being modest…he killed it!)

He had to work a double shift after the triathlon (yikes!) and I being the neurotic nutrition person that I am,  was worried about his muscle recovery and glycogen stores. (I know, not normal!)

During intense physical activity, your body runs off of glycogen (energy stored in your muscles). This powers you through a workout but needs to be replenished ASAP by eating a meal consisting of carbs and protein in a 3:1 ratio.  The amino acids in protein work to rebuild muscles and the carbohydrates replenish glycogen stores and glucose levels.  Quinoa is great for a post-exercise meal because it provides all the essential amino acids (protein) and carbs needed for recovery.

I prepared this Fiesta Quinoa Quick Meal and had it waiting in the refrigerator for Shaye to eat after the triathlon.  I recommended he add avocado to it for healthy fat and added antioxidants.

I’m in love with the idea of mason jar “quick meals” because they are a no-brainer!  Just grab them and go!

This recipe is great alone or use as a side dish to any meal!

fiesta quinoa quick meal vegan gluten free best recipe

Fiesta Quinoa Quick Meal

The best recipe for Fiesta Quinoa Quick Meal
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Breakfast, Main Meal
Cuisine: American, Gluten Free, Vegan
Servings: 4
Calories: 311kcal
Cost: $10


  • 3 cups cooked quinoa
  • 1 cup diced cucumber
  • 3/4 cup chopped red pepper
  • 1/4 cup red onion
  • 2 scallions chopped
  • 1 can corn drained
  • 1 can black beans drained and rinsed
  • 1/4 cup olive oil
  • 3 tablespoons fresh lime or lemon juice
  • 1-2 – 1 teaspoon salt depending on taste
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne pepper
  • 2 – 3 tablespoons fresh cilantro chopped


  • In a large bowl, mix cooked and cooled quinoa with all the vegetables and black beans.
  • Mix together olive oil, lime or lemon juice, salt, cumin and cayenne pepper. Pour on top of quinoa, add cilantro and mix well.
  • Place in mason jars 🙂


Makes 2 quart sized mason jars 🙂
You can find another recipe for Quinoa Quick Meals here 🙂


Calories: 311kcal | Carbohydrates: 35g | Protein: 7g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Sodium: 17mg | Potassium: 409mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1146IU | Vitamin C: 45mg | Calcium: 46mg | Iron: 3mg
Tried this recipe?Let us know how it was!
Cristina Cavanaugh RD LDN
Latest posts by Cristina Cavanaugh RD LDN (see all)

Leave a Comment

Recipe Rating