Quinoa is a whole grain that is also a complete protein– it contains all the amino acids necessary for our body. It has a fluffy texture and a nutty taste. To this dish I’ve added a variety of vegetables to introduce more flavors and nutrients. It all cooks in one pot for minimal clean up.
One-Pot Vegetable Quinoa
- 1 tsp olive oil
- 3 cloves of garlic, minced
- 1 small yellow onion, diced
- 8 oz. mushrooms, sliced
- 3/4 cup bell pepper, diced
- 1 roma tomato, diced
- 1/2 cup tomato sauce
- 1 cup quinoa
- 8 oz. low-sodium chicken stock
- 1/2 cup peas
- 1/2 cup corn
- 1 tbsp soy sauce
- Heat a large pot and add oil, garlic, and onions. Cook until the onion is translucent.
- Add mushrooms and bell peppers and cook for 5 minutes, stirring once in a while to prevent burning.
- Add quinoa, tomato sauce, and chicken stock, then stir to mix everything together and let simmer for 7-10 minutes. You know it’s done when the quinoa has absorbed all the liquid and the grain looks fluffy.
- Finally add the tomato, corn, peas, and soy sauce.
Nutritional Facts (per serving):
Calories: 525 | Total Fat: 10g | Carbohydrate: 90g | Fiber: 12g | Protein: 23g
With assistance from nutrition intern Stephanie Leung.