October 14, 2020

Recipe: Quinoa and Vegetables

A healthy whole grain dish with a kick

quinoa and veggetables

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

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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

Preparation

  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

Source: Cleveland Clinic Wellness

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