Mediterranean Quinoa Medley with Grilled Zucchini and Yellow Squash
This vibrant Mediterranean-inspired dish showcases the delightful flavors of fresh zucchini and yellow squash, perfectly complemented by protein-packed quinoa. Quick and easy to prepare, this dish makes not only a satisfying side but can also stand alone as a fulfilling meal. It is packed with nutrients and offers a low glycemic index, making it an excellent choice for those following a diabetic or vegetarian diet. For those curious about quinoa, you'll find it's a superfood loaded with essential amino acids and high in fiber. Enjoy this colorful medley garnished with fresh parsley for an added touch of brightness and pair it beautifully with grilled proteins or enjoy it solo.
N/A
Servings
N/A
Calories
10
Ingredients
Ingredients
Zucchini
2 small ( diced)
Yellow Squash
1 small ( quartered and sliced)
Onion
1 small ( diced)
Uncooked Quinoa
1 cup ( rinsed)
Butter or Canola Oil
1 tablespoon ( for sautéing)
Chicken Bouillon
1/2 teaspoon ( dissolved in water)
Water
1.5 cups ( used for cooking quinoa)
Freshly Cracked Pepper
1/4 teaspoon ( or to taste)
Salt
1/4 teaspoon ( or to taste)
Fresh Parsley
for garnish ( chopped)
Instructions
1
Begin by preparing your ingredients: Dice the onion, peel the zucchini, and cut the zucchini and yellow squash into quarters lengthwise. Then, slice them into approximately 1-inch chunks, ensuring the pieces are sturdy enough to hold their shape.
2
In a pot, dissolve the chicken bouillon in 1.5 cups of water. Set aside.
3
In a large skillet, heat the butter or canola oil over medium-high heat. Add the diced onion and sauté for 2-3 minutes until it becomes translucent and fragrant.
4
Next, add the zucchini and yellow squash to the skillet, sautéing for an additional 3-4 minutes, or until they start to soften. Season with freshly cracked pepper and salt, cooking for another minute to incorporate the flavors.
5
Pour the bouillon water into the skillet, followed by the rinsed quinoa. Stir the mixture well to combine all ingredients evenly.
6
Cover the skillet with a lid, allowing the mixture to come to a gentle boil. Once boiling, reduce the heat to low and let it simmer for about 15 minutes without lifting the lid. This allows the quinoa to absorb all the liquid.
7
After 15 minutes, check if the liquid is absorbed and the quinoa is fluffy. The vegetables should be tender yet firm. If needed, cook for an additional minute or two, then remove from heat.
8
Fluff the quinoa with a fork, and garnish with freshly chopped parsley before serving. This dish pairs wonderfully with fresh tomatoes or cucumbers.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Quinoa Medley?
It is a vibrant, nutrient-packed dish featuring fresh zucchini, yellow squash, and protein-rich quinoa with Mediterranean seasonings.
Is this recipe suitable for vegetarians?
Yes, it is designed as a vegetarian-friendly meal, though you may wish to use vegetable bouillon instead of chicken bouillon.
Is the Mediterranean Quinoa Medley gluten-free?
Yes, quinoa is naturally gluten-free, making this a safe choice for those with gluten sensitivities.
Is this dish appropriate for a diabetic diet?
Yes, it offers a low glycemic index and is noted as an excellent choice for individuals following a diabetic diet.
How long does it take to cook the quinoa?
Once the mixture reaches a boil, it should simmer for approximately 15 minutes on low heat until the liquid is absorbed.
What are the primary vegetables used?
The main vegetables are zucchini, yellow squash, and a small onion.
Do I need to rinse the quinoa before cooking?
Yes, the instructions recommend using rinsed quinoa to ensure the best flavor and texture.
Can I use oil instead of butter?
Yes, you can use either one tablespoon of butter or canola oil for sautéing the vegetables.
What is the recommended serving suggestion?
This dish pairs beautifully with grilled proteins, fresh tomatoes, or fresh cucumbers.
Is quinoa considered a superfood?
Yes, it is considered a superfood because it is loaded with essential amino acids and is high in fiber.
How should I prepare the zucchini and squash?
Quarter them lengthwise and then slice them into approximately 1-inch chunks to ensure they hold their shape.
Can this dish be served as a main meal?
Absolutely, while it works as a side dish, it is satisfying enough to stand alone as a fulfilling meal.
How do I prepare the bouillon?
Dissolve 1/2 teaspoon of chicken bouillon in 1.5 cups of water before adding it to the skillet.
Should I peel the zucchini?
The recipe instructions suggest peeling the zucchini as part of the preparation steps.
What is the best way to fluff the quinoa?
After the liquid is absorbed and the skillet is removed from heat, use a fork to gently fluff the quinoa.
What garnish is recommended?
Freshly chopped parsley is recommended to add a touch of brightness to the finished dish.
Should the skillet be covered during simmering?
Yes, cover the skillet with a lid and avoid lifting it for the 15-minute simmering period.
How long should I sauté the onion?
Sauté the diced onion for 2-3 minutes until it becomes translucent and fragrant.
What should the texture of the vegetables be?
The vegetables should be tender yet firm after cooking.
Is this recipe high in fiber?
Yes, thanks to the quinoa, this dish is naturally high in fiber.
Can I add pepper and salt?
Yes, the recipe calls for 1/4 teaspoon each of freshly cracked pepper and salt, or to taste.
How many ingredients are in this recipe?
The recipe utilizes 10 ingredients including the garnish and seasonings.
What size onion is required?
A small onion, diced, is sufficient for this recipe.
Is this dish quick to prepare?
Yes, it is described as quick and easy to prepare.
Can I use different types of squash?
While the recipe specifies zucchini and yellow squash, similar summer squashes would likely work well.
Does this recipe include protein?
Yes, the quinoa provides a good source of plant-based protein.
What heat setting should be used for simmering?
Once the liquid reaches a boil, reduce the heat to low for simmering.
Is it okay if the quinoa needs more time?
If the liquid isn't fully absorbed after 15 minutes, you can cook it for an additional minute or two.
What makes this 'Mediterranean' style?
The combination of squash, zucchini, fresh herbs, and light cooking methods are characteristic of Mediterranean cuisine.
Is this a one-dish meal?
Yes, it is tagged as a one-dish meal because it can be prepared entirely in one large skillet.