One-Pot Vegetable Quinoa

IMG_0061

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
Serves 2

IMG_0035

Ingredients:

  • 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

Directions:

  1. Heat a large pot and add oil, garlic, and onions. Cook until the onion is translucent.
  2. Add mushrooms and bell peppers and cook for 5 minutes, stirring once in a while to prevent burning.
  3. 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.
  4. 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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s