Directions:
- Thoroughly rinse the quinoa in a fine mesh strainer under cool running water and set aside to drain. Combine the quinoa and water in a saucepan, cover, and simmer for 15-20 minutes, until tender and fluffy. When the quinoa has cooked for about 10 minutes, stir in the corn, cover, and continue to cook.
- Meanwhile, in a nonstick skillet, saute the onions and garlic in the oil for 5 minutes, until the onions begin to soften. Add the bell peppers and zucchini or yellow squash and saute for 5 more minutes. Stir in the tomatoes, cilantro, and basil, cover, and simmer for about 10 minutes, until the vegetables are tender. Add salt and pepper to taste.
- Fluff the quinoa mixture, spoon into individual serving plates, ladle on the vegetable sauce, and top with cilantro or basil sprigs.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 290.52 Kcal (1216 kJ) | ||
| Calories from fat | 52.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.79g | 9% | |
|---|---|---|---|
| Sodium | 23.39mg | 1% | |
| Potassium | 1474.75mg | 31% | |
| Total Carbs | 48.84g | 16% | |
| Sugars | 11.21g | 45% | |
| Dietary Fiber | 8.17g | 33% | |
| Protein | 12.23g | 24% | |
| Vitamin C | 122.7mg | 204% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 23mg | 128% | |
| Calcium | 89.8mg | 9% | |
| Amount Per 100 g | |||
| Calories | 48.03 Kcal (201 kJ) | ||
| Calories from fat | 8.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.96g | 9% | |
|---|---|---|---|
| Sodium | 3.87mg | 1% | |
| Potassium | 243.79mg | 31% | |
| Total Carbs | 8.07g | 16% | |
| Sugars | 1.85g | 45% | |
| Dietary Fiber | 1.35g | 33% | |
| Protein | 2.02g | 24% | |
| Vitamin C | 20.3mg | 204% | |
| Vitamin A | 0.2mg | 39% | |
| Iron | 3.8mg | 128% | |
| Calcium | 14.8mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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