Welcome to a delightful exploration of health-conscious cuisine with our Vegan Quinoa and Vegetable Medley. This recipe is perfect for anyone looking to enjoy a hearty, nutritious meal without compromising on taste. It's completely free of oil and sugar, making it an excellent choice for those on a weight loss journey or anyone aiming for a healthier diet.
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth (low sodium)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- 1 cup spinach leaves
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- Fresh herbs (like basil or parsley), chopped for garnish
Instructions:
Cook Quinoa: Rinse quinoa under cold water. In a pot, combine quinoa and vegetable broth. Bring to a boil, then cover and reduce to a simmer. Cook for 15-20 minutes, or until the liquid is absorbed and quinoa is fluffy.
Sauté Vegetables: In a large pan, add a small amount of water or vegetable broth, and heat over medium heat. Add the onion and garlic, cooking until they are translucent. Add the bell pepper and zucchini, cooking until they are just tender. Then add the cherry tomatoes and cook for another 2-3 minutes.
Combine: Add the cooked quinoa to the pan with the vegetables. Toss everything together gently. Stir in the spinach leaves and cook just until they begin to wilt.
Season and Serve: Drizzle with balsamic vinegar and season with salt and pepper to taste. Garnish with fresh herbs before serving.
This meal is filling, nutritious, and keeps your calorie count low without using oil or sugar. Enjoy your healthy dinner!
Calories and Nutrients
- Calories: Approximately 300-350 per serving.
- Protein: 8 grams per serving.
- Fat: 1.5 grams per serving (no saturated fats).
- Carbohydrates: 65 grams per serving.
- Fiber: 8 grams per serving.
- Vitamins and Minerals: High in vitamin C, vitamin A, and iron.
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