Quinoa & Vegetables – Yum!

OK, I adapted this recipe significantly from Prevention magazine – their recipe called for all kinds of butter, oil, nuts… by the time it was done, each serving had over 500 calories and more than 50% of those calories were from fat!

So I lightened it up a little, made it for myself for lunch one day, and went YUM!! I made this with chicken broth, but you could easily make it with vegetable stock or water and a little flavour (like balsamic or wine vinegar) and it would be completely vegetarian.

Ingredients:

1 tsp olive oil
3 fresh basil leaves
1 tsp minced garlic
1 cup water or stock
1/3 cup dry quinoa (~65 grams)
1/2 cup frozen mixed vegetables
Sea salt to taste
1 tbsp parmesan cheese

Heat olive oil in a frying pan with a lid. Add garlic and basil and saute.

Once the basil is soft, add the stock.

Add the quinoa, stir, and cover with the lid. Simmer for about 3-5 minutes.

Before the quinoa has finished cooking, add the frozen veggies, and cover again.

Once the quinoa and vegetables have cooked, plate the meal, and sprinkle the cheese on top.

That’s it! From ingredients to lunch in about 10 minutes. This lunch was super tasty, and filling. You could give it a little crunch by sprinkling some chopped nuts (almonds or walnuts would be nice), which would increase the fat and calories, but would be so good!

Nutritional data (based on a single serving):

Calories: 375
Protein: 12 grams
Carbs: 57 grams
Fats: 8.5 grams

A rough cost estimate breaks out like this:

Olive Oil: $.05
Garlic: $.05
Basil: $.05
Salt: $.02
Quinoa: $.45
Vegetables: $.25
Parmesan Cheese: $.10
Total: $.97
Per serving: $0.97

You could easily multiply this to make more servings, and I’m making extra next time to freeze some for work lunches.

This entry was posted in Nutrition, Recipes, Vegetarian and tagged , , . Bookmark the permalink.

2 Responses to Quinoa & Vegetables – Yum!

  1. Joe says:

    I love this! My basil outback is taking over our garden so any chance to use it is a bonus. Thanks for sharing.

    • Kris says:

      Thanks for dropping by! Yes, I’ve been trying to come up with uses for the basil and oregano I planted this year – next week is a pasta & chicken recipe that uses it too! It does taste so good though, not a chore to use. 🙂

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