Veggie Rainbow Quinoa Recipe
Quinoa and Sautéed Veggies
The Magic of Quinoa
Did you know that quinoa is really good for you? Like, really good for you? Quinoa is one of the world's most popular health foods for a reason! It is gluten-free, high in protein, and one of the few plant foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants. So there, all that magic for you!
As if that wasn't enough to sway you into making this recipe, consider this—it's good for you and it tastes good! I like quinoa because you can make it plain and eat it as-is, but you can also add a variety of veggies and other ingredients to make it more than a one-ingredient side dish.
You can use my recipe here as inspiration to throw together whatever vegetables you have on hand and enjoy them with quinoa for a nicely balanced and healthy meal. This recipe originally came about on a weekend afternoon when we didn't have a lot of food in the fridge. The kids were hungry, asking what was for lunch, and I got creative with the vegetables we had on hand and the items we had in the pantry.
Have You Ever Eaten Quinoa Before?
- 1 cup rainbow quinoa, rinsed and drained
- 1/2 red onion, chopped into small pieces
- 1 zucchini, chopped into small pieces
- 2 carrots, peeled and chopped
- 1/2 cup corn
- 2 tablespoon salted butter
- 1/8 teaspoon pepper
- 1/4 teaspoon salt
- 1/2 teaspoon tarragon
- 1/4 teaspoon onion powder
- 1/4 teaspoon dill
- 1 1/3 cup water
- In a pot, bring 1 1/3 cups water to the boil. Add carrots and rinsed quinoa to the pot. Cover with a tight-fitting lid and reduce heat to maintain a low simmer.
- Cook for 17 minutes or until quinoa has absorbed all of the water. Remove from heat (keep covered) and steam for 5 minutes. Taste the quinoa for doneness: If quinoa is too firm, add 1-2 tablespoons of water and continue to cook on low heat for an additional 5 minutes.
- Meanwhile, add butter to another pan on medium high. Sauté onions and zucchini until onions are translucent and zucchini is fork tender, about 5-7 minutes. Add all spices and corn. Stir to coat.
- Once vegetables are cooked and quinoa is ready, transfer onions, zucchini, corn mixture into the pot with the quinoa. Stir all ingredients together and serve!
Rainbow Quinoa With Sautéed Veggies
|Serving size: 4|
|Calories from Fat||72|
|% Daily Value *|
|Fat 8 g||12%|
|Saturated fat 4 g||20%|
|Carbohydrates 37 g||12%|
|Sugar 4 g|
|Fiber 5 g||20%|
|Protein 8 g||16%|
|Cholesterol 15 mg||5%|
|Sodium 222 mg||9%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
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© 2018 Lisa Bean