Garden Vegetables with Lemon-Scented Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
87%
Garden Vegetables with Lemon-Scented Quinoa
30 min.
4
290kcal

Suggestions


Welcome to a delightful culinary experience with our Garden Vegetables with Lemon-Scented Quinoa! This vibrant dish is not only a feast for the eyes but also a celebration of health and flavor. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this recipe boasts a remarkable health score of 87, making it an excellent choice for anyone looking to nourish their body without sacrificing taste.

In just 30 minutes, you can whip up a colorful medley of garden vegetables paired with fluffy, lemon-infused quinoa that will tantalize your taste buds. The zesty lemon juice and finely shredded lemon peel elevate the quinoa, adding a refreshing brightness that complements the crisp-tender vegetables beautifully. With only 290 calories per serving, this dish is light yet satisfying, making it an ideal side for any meal or a wholesome main course on its own.

Imagine the aroma of sautéed yellow bell peppers and red onions mingling with the earthy notes of quinoa, creating a symphony of flavors that will leave your guests asking for seconds. Whether you're hosting a dinner party or simply enjoying a quiet night in, this dish is sure to impress. So, roll up your sleeves and get ready to indulge in a healthy, delicious, and visually stunning meal that celebrates the bounty of fresh vegetables!

Ingredients

  • tablespoon juice of lemon fresh
  • teaspoons lemon zest shredded finely
  • tablespoons olive oil 
  • cup quinoa uncooked
  • 0.5 cup onion red thin
  • 0.5 teaspoon salt 
  • 12 oz savory vegetable frozen
  • cups water 
  • medium bell pepper yellow cut into 1/2-inch squares

Equipment

  • frying pan

Directions

  1. Make quinoa as directed on package, using water and salt.
  2. Remove from heat; stir in lemon peel and lemon juice. Cover to keep warm.
  3. Meanwhile, cook garden vegetable medley as directed on bag.
  4. In 10-inch skillet, melt butter over medium heat.
  5. Add bell pepper and onion. Cook 3 to 5 minutes, stirring frequently, until vegetables are crisp-tender. Stir in cooked garden vegetable medley. Spoon quinoa mixture onto serving platter; top with vegetable mixture.

Nutrition Facts

Calories290kcal
Protein12.5%
Fat30.34%
Carbs57.16%

Properties

Glycemic Index
18
Glycemic Load
4.03
Inflammation Score
-10
Nutrition Score
21.500869439996%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.32mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.07mg
Quercetin
4.38mg

Nutrients percent of daily need

Calories:290.04kcal
14.5%
Fat:10.12g
15.56%
Saturated Fat:1.37g
8.56%
Carbohydrates:42.88g
14.29%
Net Carbohydrates:35.78g
13.01%
Sugar:0.98g
1.09%
Cholesterol:0mg
0%
Sodium:340.33mg
14.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.38g
18.76%
Vitamin A:4385.34IU
87.71%
Vitamin C:67.66mg
82.01%
Manganese:1.13mg
56.67%
Folate:115.28µg
28.82%
Fiber:7.1g
28.41%
Magnesium:111.27mg
27.82%
Phosphorus:257.76mg
25.78%
Copper:0.39mg
19.51%
Vitamin B1:0.28mg
18.39%
Vitamin B6:0.37mg
18.3%
Iron:2.98mg
16.57%
Potassium:517.44mg
14.78%
Vitamin E:2.06mg
13.71%
Vitamin B2:0.22mg
13.04%
Zinc:1.8mg
12.01%
Vitamin B3:2.01mg
10.03%
Selenium:4.15µg
5.93%
Vitamin B5:0.55mg
5.49%
Calcium:54.47mg
5.45%
Vitamin K:4.29µg
4.09%