I really like to experiment with different grains and ingredients. This particular recipe was a way to take pasta primavera and make it more nutritious. Quinoa is very good for you, as are the vegetables, of course. This brings them together with Italian seasonings for a rich flavor that I find very satisfying.
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| Quinoa Primavera |
Ingredients:
1 tsp olive oil
1/2 small onion, diced
2 cloves garlic, minced
2 cups fresh or frozen vegetables, diced into bite sized pieces (zucchini, mushrooms, peas, carrots, bell pepper, broccoli, etc.)
1 cup quinoa, rinsed
2 cups vegetable broth
1 tsp dried basil
1/2 tsp dried oregano
1/2 tsp dried parsley
pinch of ground thyme
salt and pepper
1 tbsp nutritional yeast (optional)
Directions:
Heat the olive oil in a medium sized saucepan that has a lid. Saute the onion and garlic for about 5 minutes, until the onion begins to soften. Then add in the garlic and the remaining vegetables. Let the vegetables heat through and just begin to soften a little.
Next add the quinoa, vegetable broth, basil, oregano, parsley, and thyme to the sauce pan and bring to a boil. Lower the heat and cover to let the quinoa steam for 15-20 minutes. After 15 minutes, remove the lid and fluff up the quinoa. If the water is not all absorbed, simply cover and let it steam a few minutes longer. Once the quinoa is done cooking, taste and add salt and pepper to your liking. I also like to top it with a bit of nutritional yeast, because I have grown to love that stuff!
For 6 servings. Nutritional information from caloriecount.about.com.
| Nutrition Facts | ||||||
Serving Size 176 g
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Amount Per Serving
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Calories
152
Calories from Fat
29
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% Daily Value*
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Total Fat
3.2g
5%
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Cholesterol
0mg
0%
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Sodium
278mg
12%
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Potassium
413mg
12%
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Total Carbohydrates
23.9g
8%
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Dietary Fiber
3.8g
15%
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Sugars
2.2g
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Protein
7.9g
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Nutrition Grade A
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* Based on a 2000 calorie diet
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