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Diet & Nutrition | Heart & Vascular Health | Heart Healthy Living | Wellness
Recipe: Quinoa and Vegetables

Recipe: Quinoa and Vegetables

A healthy whole grain dish with a kick

This subtly spicy dish offers a wide variety of phytonutrients that can positively impact your health.

Ingredients

1 cup quinoa
2 cups low-sodium vegetable broth, divided
2 tablespoons extra virgin olive oil
1 onion, finely chopped
1 cup celery, finely chopped
2 medium carrots, chopped
1 teaspoon ground coriander
½ teaspoon paprika
½ teaspoon dried ginger
½ teaspoon ground cumin
¼ teaspoon turmeric
Pinch cayenne pepper
½ teaspoon kosher salt
2 small zucchini, chopped
¼ cup golden raisins
¼ cup minced fresh parsley or cilantro
Fresh ground pepper to taste
1 clove of crushed garlic

Directions

  1. Place quinoa in a strainer and rinse under running water until the water runs clear.
  2. In a medium pot, combine the quinoa and 1 ¼ cup vegetable broth and bring to a boil. Reduce heat, cover and cook for 25 minutes or until the liquid is completely absorbed.
  3. In a medium saucepan, heat olive oil over medium-high heat.
  4. Add onion and crushed garlic; cook until golden brown, stirring occasionally.
  5. Add celery, carrots, spices (except parsley and cilantro), salt and ¼ cup vegetable broth. Simmer for 5 minutes.
  6. Add zucchini and raisins. Cook for 1 minute. Add additional ¼ cup vegetable broth if too dry.
  7. Toss quinoa and ¼ cup vegetable broth with vegetables and stir until evenly mixed.
  8. Add fresh parsley or cilantro if desired. Season with salt and pepper to taste. Serve.

Nutritional information

Per serving / 1 cup
Makes four 1-cup servings

Calories: 330
Total Fat: 10 g
Saturated Fat: 1.5 g
Trans Fat: 0 g
Protein: 9 g
Carbohydrates: 52 g
Dietary Fiber: 9 g
Cholesterol: 0 mg
Sodium: 390 mg
Sugars: 18 g

Tags: healthy cooking, healthy eating, Heart Month, Recipes, superfoods, vegetables, vegetarian
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  • George Butel

    When you include nutritional information, you ought to give the protein a quality score–digestibility adjusted by amino acid score calculated from the
    limiting amino acid compared with the reference amino acid pattern. I’d do the same with fats, although you’d run into interminable arguments about what was ideal.