Mediterranean-Inspired Quinoa
Ingredients Needed
-
2 tablespoons vegetable oil
-
2 onions, chopped
-
1 green bell pepper, seeded and chopped
-
1 red bell pepper, seeded and chopped
-
1 yellow bell pepper, seeded and chopped
-
2 cloves garlic, crushed
-
¾ cup uncooked quinoa
-
4 cups vegetable broth or stock
-
1 tablespoon tomato puree
-
3 tomatoes - peeled, seeded and chopped
-
Italian seasoning to taste
Cooking Instructions
-
Heat oil in a large skillet over medium-high heat. Add chopped onions and a mix of red, green, and yellow peppers. Sauté for about 5 minutes. Then, add garlic and cook for another 2 minutes. Stir in quinoa, vegetable stock, and tomato puree.
-
Bring the mixture to a boil, then cover and reduce to a simmer for 20 minutes, or until quinoa is tender. Stir in diced tomatoes and season with Italian herbs. Allow to heat through before serving.
Nutritional Information (per serving)
| 276 | Calories |
| 10g | Fat |
| 41g | Carbs |
| 8g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 276 | |
| % Daily Value * | |
| Total Fat 10g | 13% |
| Saturated Fat 1g | 7% |
| Sodium 487mg | 21% |
| Total Carbohydrate 41g | 15% |
| Dietary Fiber 7g | 24% |
| Total Sugars 11g | |
| Protein 8g | 16% |
| Vitamin C 132mg | 147% |
| Calcium 74mg | 6% |
| Iron 3mg | 16% |
| Potassium 697mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5