Vegetable Quinoa

If you have been interested in learning how to cook quinoa (pronounced 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.

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.

This recipe makes a great week night easy dinner recipe. You used to have to soak quinoa before cooking it but now you just rinse it under running water for a few minutes until the water runs clear 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.

Vegetable Quinoa Recipe

Vegetable Quinoa

If you have been interested in learning how to cook quinoa (pronouned keen' wa), this is a great recipe to try. 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.
Prep Time 5 mins
Cook Time 25 mins
Total Time 35 mins
Course Main or Side, Side Dish
Cuisine American
Servings 6 Servings
Calories 175 kcal

Ingredients
 
 

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

Instructions
 

  • Rinse the quinoa under cold water until the water runs clear.
  • 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.
  • 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.

Nutrition

Calories: 175kcalCarbohydrates: 21gProtein: 6gFat: 8gSaturated Fat: 1gCholesterol: 2mgSodium: 197mgPotassium: 261mgFiber: 3gSugar: 1gVitamin A: 1125IUVitamin C: 9mgCalcium: 30mgIron: 2mg
Tried this recipe?Let us know how it was!

This recipe suits gluten free diets and is a wonderful diabetes recipe. If you absolutely need it to be totally gluten free please make sure that your soy sauce is gluten free. Some are not.

For diabetics, quinoa is lower in carbs than many grains and contains protein, both good for a diabetic diet. As always though, don’t just take my word for it. Know your own carb limitations.

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Vegetable Quinoa Recipe


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