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Vegetable Quinoa

Total Time

Prep: 20 min. Cook: 20 min.

Makes

4 servings

“My family really enjoys this hearty dish,” writes Kate Selner from her home in Lino Lakes, Minnesota. “It makes a delicious side with grilled chicken or a filling main course when served with a salad or extra vegetable.”
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Ingredients

  • 1 cup quinoa, rinsed
  • 1 can (14-1/2 ounces) reduced-sodium chicken broth or vegetable broth
  • 1/4 cup water
  • 1 small onion, chopped
  • 1 tablespoon olive oil
  • 1 medium sweet red pepper, chopped
  • 1 small carrot, chopped
  • 1/2 cup chopped fresh broccoli
  • 2 garlic cloves, minced
  • 1 teaspoon dried basil
  • 1/4 teaspoon pepper

Directions

  1. In a small nonstick saucepan coated with cooking spray, toast quinoa over medium heat until lightly browned, stirring occasionally. Add broth and water; bring to a boil. Reduce heat; simmer, uncovered, for 12-15 minutes or until liquid is absorbed.
  2. Meanwhile, in a large nonstick skillet, saute onion in oil for 2 minutes. Add the red pepper, carrot, broccoli and garlic; saute 3 minutes longer. Add basil and pepper; cook and stir just until vegetables are tender. Stir in quinoa; heat through.

Nutrition Facts

1/2 cup: 221 calories, 6g fat (1g saturated fat), 0 cholesterol, 288mg sodium, 36g carbohydrate (3g sugars, 4g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 fat.

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