Quinoa with Veggies

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
50%
Quinoa with Veggies
30 min.
4
278kcal

Suggestions


Looking for a vibrant and flavorful side dish that's both healthy and satisfying? Look no further than this Quinoa with Veggies! This recipe is a fantastic way to incorporate more plant-based protein and colorful vegetables into your diet. It's naturally vegetarian, vegan, gluten-free, and dairy-free, making it a great option for almost everyone.

Ready in just 30 minutes, this dish is perfect for busy weeknights or as a make-ahead item for meal prepping. Each serving is packed with nutrients and weighs in at just 278 calories, so you can enjoy a guilt-free and delicious meal. The combination of fluffy quinoa, sweet corn, and crisp red bell pepper, all seasoned with aromatic garlic, cumin, and oregano, creates a symphony of flavors that will tantalize your taste buds.

Whether you serve it warm as a comforting side dish or chilled as a refreshing salad, this Quinoa with Veggies is incredibly versatile. The bright colors and fresh taste make it a welcome addition to any table. Get ready to impress your family and friends with this incredibly easy and delicious recipe!

Ingredients

  • 0.5 cup corn kernels 
  • 0.5 teaspoon cumin 
  • cloves garlic minced
  •  green onions chopped
  • tablespoons olive oil 
  • teaspoon oregano dried
  • cup quinoa 
  •  bell pepper red chopped
  • pinch salt 
  • servings salt and pepper to taste
  • cups water 

Equipment

  • sauce pan
  • sieve

Directions

  1. Bring the quinoa, water, and 1 pinch of salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Once done, drain a mesh strainer, and set aside.
  2. Meanwhile, heat the olive oil in a saucepan over medium heat. Stir in the garlic, and cook until the garlic softens and the aroma mellows, about 2 minutes.
  3. Add the red pepper, and corn; continue cooking until the pepper softens, about 5 minutes. Season with cumin, oregano, salt, and pepper, and cook for 1 minute more, then stir in the cooked quinoa and green onions.
  4. Serve hot or cold.

Nutrition Facts

Calories278kcal
Protein9.99%
Fat42.75%
Carbs47.26%

Properties

Glycemic Index
26
Glycemic Load
0.69
Inflammation Score
-9
Nutrition Score
15.910434868025%

Flavonoids

Apigenin
0.01mg
Luteolin
0.19mg
Kaempferol
0.09mg
Myricetin
0.04mg
Quercetin
0.75mg

Nutrients percent of daily need

Calories:278.23kcal
13.91%
Fat:13.52g
20.8%
Saturated Fat:1.83g
11.45%
Carbohydrates:33.63g
11.21%
Net Carbohydrates:29.18g
10.61%
Sugar:2.35g
2.61%
Cholesterol:0mg
0%
Sodium:259.79mg
11.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.11g
14.21%
Manganese:1mg
50.09%
Vitamin C:40.27mg
48.81%
Folate:104.59µg
26.15%
Magnesium:95.77mg
23.94%
Vitamin K:23.36µg
22.25%
Phosphorus:219.04mg
21.9%
Vitamin E:3.17mg
21.15%
Vitamin A:1018.35IU
20.37%
Fiber:4.45g
17.81%
Vitamin B6:0.34mg
16.95%
Copper:0.31mg
15.41%
Iron:2.66mg
14.79%
Vitamin B1:0.19mg
12.46%
Vitamin B2:0.19mg
11.14%
Potassium:365.61mg
10.45%
Zinc:1.55mg
10.34%
Vitamin B3:1.22mg
6.12%
Selenium:4.16µg
5.94%
Vitamin B5:0.52mg
5.18%
Calcium:46.93mg
4.69%
Source:Allrecipes