Cumin Spiced Quinoa with Vegetables

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
59%
Cumin Spiced Quinoa with Vegetables
27 min.
4
224kcal

Suggestions


Are you looking for a delicious and nutritious side dish that will elevate your meals? Look no further than this Cumin Spiced Quinoa with Vegetables! Bursting with flavor and packed with wholesome ingredients, this recipe is perfect for anyone seeking a vegetarian, vegan, and dairy-free option that doesn't compromise on taste.

In just 27 minutes, you can whip up a vibrant medley of colorful vegetables, including zucchini, bell peppers, and grape tomatoes, all perfectly complemented by the warm, earthy notes of cumin and garlic. The quinoa serves as a hearty base, providing a satisfying texture and a healthy dose of protein. With only 224 calories per serving, this dish is not only light but also incredibly nourishing, making it an ideal addition to any meal.

Whether you're serving it alongside grilled proteins or enjoying it as a standalone dish, the Cumin Spiced Quinoa with Vegetables is sure to impress. Plus, the use of a Reynolds® Oven Bag ensures that the flavors meld beautifully while keeping the cleanup to a minimum. So gather your ingredients, preheat your oven, and get ready to indulge in a dish that is as healthy as it is delicious!

Ingredients

  •  ginger tea bags reynolds®
  • tablespoon flour 
  • teaspoons ground cumin 
  • teaspoon garlic powder 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • cup quinoa whole
  • medium zucchini cut in half lengthwise, then cut in 3/4 inch slices
  • small and orange peppers cut in 3/4 inch chunks
  • small bell pepper red cut in 3/4 inch chunks
  • small onion red sliced cut in 3/4 inch chunks
  • cup grape tomatoes cut in half
  • cup baby carrots peeled cut in half crosswise
  • 2.5 cups vegetable stock unsalted
  • 0.3 cup cilantro leaves fresh toasted chopped

Equipment

  • bowl
  • frying pan
  • ladle
  • oven
  • microwave

Directions

  1. Preheat oven to 400°F.
  2. Place Reynolds® Oven Bag in 13x9x2-inch pan.
  3. Add flour, cumin, garlic powder, salt and pepper to oven bag; gently squeeze bag to blend ingredients.
  4. Add quinoa and vegetables; turn bag several times to mix ingredients. Arrange ingredients in even layer in bag. Fold down bag opening two times to hold bag open; set aside.
  5. Microwave vegetable stock in a medium microwave-safe bowl for about 4 minutes on high power until stock is very hot. Carefully pour or ladle stock over vegetables. Carefully unfold bag opening.
  6. Close bag with nylon tie.
  7. Cut six 1/2-inch slits in top of bag near tie. Tuck ends of bag in pan.
  8. Bake 20 to 25 minutes or until vegetables are tender and quinoa is soft and translucent.
  9. Let stand 5 minutes. Carefully cut top of bag open; stir. Top with fresh herbs and pine nuts, if desired. Season with additional salt and pepper, if desired.

Nutrition Facts

Calories224kcal
Protein14.42%
Fat12.66%
Carbs72.92%

Properties

Glycemic Index
84.5
Glycemic Load
3.51
Inflammation Score
-10
Nutrition Score
23.186086903448%

Flavonoids

Naringenin
0.25mg
Luteolin
0.23mg
Isorhamnetin
1.38mg
Kaempferol
0.22mg
Myricetin
0.06mg
Quercetin
6.74mg

Nutrients percent of daily need

Calories:224.2kcal
11.21%
Fat:3.25g
5%
Saturated Fat:0.41g
2.59%
Carbohydrates:42.09g
14.03%
Net Carbohydrates:35.73g
12.99%
Sugar:7.75g
8.61%
Cholesterol:0mg
0%
Sodium:916.28mg
39.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.33g
16.65%
Vitamin A:6379.77IU
127.6%
Vitamin C:64.46mg
78.13%
Manganese:1.19mg
59.64%
Folate:130.96µg
32.74%
Magnesium:112.16mg
28.04%
Phosphorus:259.14mg
25.91%
Vitamin B6:0.51mg
25.52%
Fiber:6.37g
25.47%
Iron:3.55mg
19.73%
Potassium:685.27mg
19.58%
Copper:0.37mg
18.36%
Vitamin B1:0.26mg
17.08%
Vitamin B2:0.25mg
14.95%
Vitamin E:1.95mg
13.02%
Vitamin K:13.35µg
12.71%
Zinc:1.82mg
12.15%
Vitamin B3:1.84mg
9.18%
Vitamin B5:0.76mg
7.62%
Selenium:5.06µg
7.22%
Calcium:62.28mg
6.23%