This plant-based vegetable quinoa is loaded with nutritional vitamins, minerals, coronary heart wholesome oils, and pure illness fighters. Oh sure, and it’s tasty too! It’s a recipe from The Complete Idiot’s Guide to Vegan Living, by Ray Sammartano and Beverly Lynn Bennett, which we featured in a decade previous. At the moment, we’re giving this publish an replace with extra particulars, diet info, and choices.
Vegetable Quinoa Medley makes Plant-Primarily based Meals Simple
By itself, quinoa is touted as a whole plant-based protein, so you may simply take pleasure in a pair servings of this vegetable quinoa as a lightweight meal. However you may as well take pleasure in it as a facet – it pairs properly with most proteins – or use it as a bowl base for lunch.
Some protein additions that we like embrace black beans, baked tofu cubes, or chopped cooked rooster. As for the greens, don’t hesitate to combine issues up. Inexperienced beans, peas, and carrots are additionally scrumptious on this dairy-free vegetable quinoa.
Particular Food plan Notes: Vegetable Quinoa Medley
By components, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, vegan, plant-based, and vegetarian.
Vegetable Quinoa Medley
Creator: Beverly Lynn Bennett
Recipe sort: Facet
Delicacies: Chilean
- 6 cups water
- 3 cups quinoa, properly rinsed
- ½ cup pumpkin seeds
- 1 cup diced purple bell pepper
- 1 cup diced orange or inexperienced bell pepper
- 4 tablespoons olive oil, divided
- 2 cups corn kernels
- 2 tablespoon minced garlic
- 1 cup sliced inexperienced onions
- ½ cup sliced black olives
- ¼ cup freshly minced parsley
- ¼ cup lemon juice
- 2 teaspoon salt, or to style
- ½ teaspoon black pepper
- In a saucepan, carry the water to a boil. Add the quinoa, cowl, scale back the warmth to very low, and simmer for 10-Quarter-hour or till tender. Drain and place the cooked quinoa again within the pan, cowl and let it sit, of the warmth, whilst you prepare dinner the opposite components.
- Warmth ½ tablespoon of the oil in a skillet over medium warmth. Add the seeds, and sauté for 3 minutes, or till toasted. Take away the pumpkin seeds to a bowl.
- Add the bell peppers to your skillet and sauté for 3 minutes. Add the corn and garlic, and sauté for 3 minutes. Add the inexperienced onions and sauté for 1 minute.
- Fluff the quinoa with a kind, and switch it to a big serving bowl. Add the toasted seeds, sautéed greens, remining 3½ tablespoons olive oil, olives, parsley, lemon juice, salt, and pepper, and toss to evenly mix.
Serving dimension: 1/12 recipe (about 1 cup) Energy: 269 Fats: 1.6g Saturated fats: 1.6g Carbohydrates: 36.3g Sugar: 2.2g Sodium: 447mg Fiber: 4.7g Protein: 8.8g
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Extra Dairy-Free, Plant-Primarily based Quinoa Recipes
Creole Quinoa Salad
Spring Quinoa Bowls with Healthy Vegan Hollandaise Sauce
Overnight Oats with Quinoa Crumble, Chocolate, and Coconut
