Quinoa with Sweet Potatoes and Broccoli

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
35%
Quinoa with Sweet Potatoes and Broccoli
30 min.
5
342kcal

Suggestions

Are you tired of the same old boring side dishes? Do you crave something that's not only delicious but also packed with nutrients? Look no further! This Quinoa with Sweet Potatoes and Broccoli recipe is here to elevate your dining experience. Perfect for vegetarians, vegans, and those with gluten, dairy intolerances, this dish is a versatile delight.

Packed with vibrant flavors and textures, this recipe is a nutritional powerhouse. It's ready in just 30 minutes, making it a fantastic option for busy weeknights or last-minute dinner guests. With a generous yield of 5 servings, it's enough to share (or to have leftovers for lunch the next day - yum!). Each serving comes in at a reasonable 342 calories, allowing you to enjoy a satisfying side without the guilt.

The star of this dish is, of course, the quinoa, paired beautifully with the earthy sweetness of the potatoes and the crisp freshness of broccoli. The addition of whole almonds adds a delightful crunch and a boost of nutrients. Whether you're looking for a side dish to complement your main meal or a light, nutritious meal on its own, this recipe fits the bill.

Garlic powder seasons the dish subtly, while the onions caramelize to a tender, sweet perfection when cooked with the broccoli. The sweet potatoes, slightly tender yet firm, offer a contrast in texture that's simply irresistible. And let's not forget the option to drizzle with soy sauce for an extra layer of flavor - perfect for those who like a bit of umami in their meals.

So why choose this recipe? It's simple: it's healthy, it's hearty, it's delicious, and it's versatile. Whether you're cooking for family, friends, or just yourself, this Quinoa with Sweet Potatoes and Broccoli is sure to become a staple in your recipe collection. Give it a try; your taste buds will thank you!

Ingredients

  • cups broccoli frozen thawed chopped
  • tablespoons canola oil 
  • tablespoon garlic powder 
  •  onion chopped
  • cup quinoa 
  • large sweet potatoes and into peeled cut into 1/4-inch cubes
  • cups water 
  • 0.5 cup almonds whole

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes.
  2. Meanwhile, place the diced sweet potatoes into a saucepan, and pour in 1/4-inch of water. Cover, and bring to a simmer over medium-high heat. Steam until the sweet potatoes are just slightly tender, about 10 minutes. While the potatoes are steaming, heat the canola oil in a skillet over medium-high heat. Cook and stir the onion and broccoli until the onion is tender, about 10 minutes.
  3. Once the potatoes have finished steaming, add them to the broccoli mixture, and season with garlic powder. Continue cooking until the potatoes have cooked to your desired degree of doneness, about 5 minutes. Stir the broccoli mixture together with the cooked quinoa and almonds. Season to taste with soy sauce if desired to serve.

Nutrition Facts

Calories342kcal
Protein11.78%
Fat38.22%
Carbs50%

Properties

Glycemic Index
26.4
Glycemic Load
7.84
Inflammation Score
-10
Nutrition Score
25.055652203767%

Flavonoids

Cyanidin
0.35mg
Catechin
0.18mg
Epigallocatechin
0.37mg
Epicatechin
0.09mg
Eriodictyol
0.04mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.3mg
Isorhamnetin
1.48mg
Kaempferol
2.97mg
Myricetin
0.05mg
Quercetin
5.67mg

Nutrients percent of daily need

Calories:341.96kcal
17.1%
Fat:15g
23.07%
Saturated Fat:1.26g
7.88%
Carbohydrates:44.14g
14.71%
Net Carbohydrates:36.5g
13.27%
Sugar:5.03g
5.59%
Cholesterol:0mg
0%
Sodium:57.43mg
2.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.4g
20.8%
Vitamin A:9871.8IU
197.44%
Manganese:1.31mg
65.57%
Vitamin C:34.68mg
42.03%
Vitamin E:5.94mg
39.58%
Vitamin K:41.22µg
39.25%
Magnesium:134.36mg
33.59%
Fiber:7.64g
30.56%
Phosphorus:292.36mg
29.24%
Folate:103.44µg
25.86%
Copper:0.5mg
25%
Vitamin B6:0.44mg
22.09%
Vitamin B2:0.36mg
21.29%
Potassium:687.84mg
19.65%
Vitamin B1:0.25mg
16.46%
Iron:2.89mg
16.07%
Zinc:1.94mg
12.95%
Vitamin B5:1.11mg
11.14%
Calcium:100.55mg
10.06%
Vitamin B3:1.68mg
8.38%
Selenium:5.26µg
7.51%
Source:Allrecipes