Spiced Quinoa and Vegetable Medley
Experience a wholesome twist on traditional risotto with this Spiced Quinoa and Vegetable Medley. Packed with protein, this hearty dish boasts a delightful array of vibrant vegetables and aromatic spices that create a comforting yet nutritious meal. The quinoa serves as a gluten-free base that absorbs the rich flavors, keeping your blood sugar stable and your palate satisfied. Whether served warm as a main course or chilled as a zesty salad, this versatile dish is perfect for any occasion. Discover more healthy recipes that nourish both body and soul at www.innerharmonynutrition.com.
4
Servings
150
Calories
10
Ingredients
Ingredients
Olive oil
1 tablespoon (none)
Quinoa
1 cup (rinsed)
Onion
1/2 (chopped)
Garlic clove
1 (chopped)
Ginger
1 teaspoon (chopped (optional))
Vegetable broth
2 cups (none)
Curry powder
2 teaspoons (none)
Mixed vegetables
3 cups (diced (carrot, zucchini, yellow squash, asparagus recommended))
Salt
1 teaspoon (to taste)
Cayenne
1 dash (optional)
Instructions
1
In a large skillet, heat the olive oil over medium heat. Add the chopped onion, garlic, and ginger, and sauté for about 5 minutes, or until the onions are translucent and fragrant.
2
Stir in the quinoa and let it sauté for an additional 2-3 minutes, allowing the grains to slightly toast.
3
Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat to a simmer, add the curry powder, and cover the skillet with a lid.
4
While the quinoa is simmering, prepare your diced vegetables. Start by adding firmer vegetables first, such as carrots, and be sure to add softer veggies like zucchini and asparagus a few minutes later to ensure even cooking.
5
Cook for about 15-20 minutes, or until the quinoa has absorbed all the liquid and is fluffy. If necessary, stir occasionally to prevent sticking.
6
Once the quinoa is cooked and the vegetables are tender, remove the skillet from heat. Season with salt to taste and add a dash of cayenne if you prefer extra heat.
7
Serve hot, warm, or chilled, and don’t forget to infuse your serving with a sprinkle of love!
Nutrition Information
3.75
Fat
23.75
Carbs
5
Protein
3
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Quinoa and Vegetable Medley?
It is a wholesome, protein-packed twist on traditional risotto using quinoa and vibrant vegetables.
Is this recipe gluten-free?
Yes, the quinoa serves as a gluten-free base for this dish.
Is this recipe vegan?
Yes, it is tagged as vegan and contains no animal products.
How many servings does this recipe make?
This recipe makes 4 servings.
What is the calorie count per serving?
There are 150 calories in one serving.
What are the main ingredients?
The main ingredients are olive oil, quinoa, onion, garlic, ginger, vegetable broth, curry powder, and mixed vegetables.
Can I serve this dish cold?
Yes, it can be served warm as a main course or chilled as a zesty salad.
How much protein is in each serving?
Each serving contains 5 grams of protein.
What vegetables are recommended for this medley?
The recipe recommends carrots, zucchini, yellow squash, and asparagus.
Should I rinse the quinoa?
Yes, the recipe specifies 1 cup of rinsed quinoa.
Does this recipe help stabilize blood sugar?
Yes, the quinoa base helps keep your blood sugar stable.
How long do I sauté the aromatics?
Sauté the onion, garlic, and ginger for about 5 minutes until translucent.
Do I need to toast the quinoa?
Yes, let the quinoa sauté for an additional 2-3 minutes to slightly toast the grains.
How much vegetable broth is required?
You will need 2 cups of vegetable broth.
What spice gives this dish its main flavor?
The dish is primarily flavored with 2 teaspoons of curry powder.
When should I add firmer vegetables like carrots?
Add firmer vegetables first while the quinoa is simmering.
When should I add softer vegetables like zucchini?
Add softer vegetables like zucchini and asparagus a few minutes after the firmer ones to ensure even cooking.
How long does the quinoa take to cook?
Cook for about 15-20 minutes, or until the quinoa has absorbed all the liquid and is fluffy.
How can I prevent the quinoa from sticking to the skillet?
Stir the mixture occasionally while it is simmering if necessary.
How much fiber is in a serving?
There are 3 grams of fiber per serving.
What is the fat content per serving?
Each serving contains 3.75 grams of fat.
How many carbohydrates are in a serving?
There are 23.75 grams of carbohydrates per serving.
Can I make this dish spicier?
Yes, you can add a dash of cayenne if you prefer extra heat.
What type of oil is used?
The recipe uses 1 tablespoon of olive oil.
Is the ginger mandatory?
No, the chopped ginger is listed as an optional ingredient.
Is this dish suitable for meal prep?
Yes, it is tagged as a meal prep friendly dish.
Is this dish considered a low glycemic index food?
Yes, it is tagged as low GI.
How should I prepare the onion?
The onion should be chopped before cooking.
Is this a plant-based recipe?
Yes, it is tagged as plant-based and vegetarian.
Where can I find more healthy recipes?
You can discover more healthy recipes at www.innerharmonynutrition.com.