Vegetable Quinoa Recipe

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Ingredients:

Serving

1 cup quinoa, rinsed
1 can (14-1/2 oz) reduced-sodium chicken broth
1/4 cup water
1 small onion, chopped
1 tbsp olive oil
1 medium sweet red pepper, chopped
1 small carrot, chopped
1/2 cup chopped fresh broccoli
2 garlic cloves, minced
1 tsp dried basil
1/4 tsp pepper

Directions:

In a small nonstick saucepan coated with cooking spray, toast quinoa over medium heat until lightly browned, stirring occasionally. Add broth and water; bring to a boil. Reduce heat; simmer, uncovered, for 12-15 minutes or until liquid is absorbed.
Meanwhile, in a large nonstick skillet, saute onion in oil for 2 minutes. Add the red pepper, carrot, broccoli and garlic; saute 3 minutes longer. Add basil and pepper; cook and stir just until vegetables are tender. Stir in quinoa; heat through. Yield: 4 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	217.26 Kcal (910 kJ)
Calories from fat	54.69 Kcal
		% Daily Value*
Total Fat	6.08g	9%
Sodium	34.41mg	1%
Potassium	427.49mg	9%
Total Carbs	33.46g	11%
Sugars	2.73g	11%
Dietary Fiber	5.01g	20%
Protein	7.35g	15%
Vitamin C	51.4mg	86%
Vitamin A	0.1mg	4%
Iron	2.5mg	14%
Calcium	50.4mg	5%

Amount Per 100 g
Calories	145.84 Kcal (611 kJ)
Calories from fat	36.71 Kcal
		% Daily Value*
Total Fat	4.08g	9%
Sodium	23.1mg	1%
Potassium	286.97mg	9%
Total Carbs	22.46g	11%
Sugars	1.83g	11%
Dietary Fiber	3.36g	20%
Protein	4.93g	15%
Vitamin C	34.5mg	86%
Vitamin A	0.1mg	4%
Iron	1.7mg	14%
Calcium	33.9mg	5%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.1

Points
5

PointsPlus

Good Points

saturated fat free,
very low sodium,
cholesterol free,
good source of fiber

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