Vegetable Quinoa

2013-04-20
Vegetable Quinoa Recipe
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  • Servings : 6
  • Prep Time : 5m
  • Cook Time : 25m
  • Ready In : 35m

Nutritional Info

This information is per serving.

  • Calories

    147
  • Calories from Fat

    57
  • Total Fat

    6.3g
  • Saturated Fat

    0.7g
  • Trans Fat

    0.0g
  • Cholesterol

    0mg
  • Sodium

    158mg
  • Total Carbohydrates

    18.6g
  • Dietary Fiber

    2.3g
  • Sugars

    0.7g
  • Protein

    4.3g
  • Vitamin A

    17%
  • Vitamin C

    12%
  • Calcium

    2%
  • Iron

    8%
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If you have been interested in learning how to cook quinoa (pronouned keen’ wa), this is a great recipe to try.

Although it is not really a grain, it is cooked like one and tastes like one. It is a seed and is part of the same food family as the vegetable spinach.

I think you will really love this recipe, with its mix of a healthy grain, lightly stir fried vegetables and a bit of light seasoning.

Vegetable Quinoa

http://www.dreamstime.com/-image20643610gluten free recipediabetic recipe

Ingredients

  • 1 cup quinoa (250 ml)
  • 1 cup boiling water (250 ml)
  • 1/4 cup tomatoes, diced (50 ml)
  • 1/4 cup carrot, cut into strips (50 ml)
  • 1/4 cup broccoli, chopped (50 ml)
  • 1/4 cup cauliflower florets (50 ml)
  • 1/4 cup zucchini, diced or cut into strips (50 ml)
  • 2 green onions, chopped
  • 2 tablespoons sunflower oil (30 ml)
  • 1 tablespoon soy sauce (15 ml)
  • 2 tablespoons goat cheese, crumbled (optional) (30 ml)

Method

Step 1

Rinse the quinoa under cold water until the water runs clear. Although this "grain" can be cooked immediately it is best to soak it for at least an hour and up to 8 hours before cooking.

Step 2

In a medium saucepan boil the water then add the quinoa to the boiling water. Cover and simmer for about 15 minutes or until tender.

Step 3

In a skillet on medium high heat, stir fry the carrots, broccoli, cauliflower and zucchini in oil for about 4 minutes. Add in the tomatoes and heat through. Stir the cooked vegetables and the green onion into the quinoa and add the soy sauce. Stir together and serve immediately. Sprinkle crumbled goat cheese on top if desired.

Did You Know?…

Quinoa is a complete protein and a fantastic lean way for both vegetarians and meat eaters to get a low fat protein into your diet. It is also a good source of fiber and contains high levels of magnesium.

This is a great way for vegetarians to get a high quality protein into their diets. If you omit the goat cheese this is also a great vegan recipe.

Of course you don’t have to be a vegetarian or a vegan to enjoy a delicious healthy recipe like this one.

Once the quinoa is soaked, this recipe makes a great week night easy dinner recipe. You can soak the grain during the day while you are away, then cook it up quickly when you get back. (I just rinse it for a few minutes and it’s fine.)

You can use this recipe as a side dish or main course. As a side dish, I would serve it with grilled chicken and a salad if you are a non-vegetarian or with another vegetable dish as a vegetarian meal.

This recipe suits gluten free diets and is a wonderful diabetes recipe.

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Vegetable Quinoa Recipe



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