Veggie Quinoa

You’ve asked and we’ve listened! For all of you who requested a satisfying, comfort food featuring quinoa that is healthy, delicious and great for a Meatless Monday, say hello to this Veggie Quinoa! The timing couldn’t be more perfect as our mom was recently put on a restrictive diet and the only grain she can eat is quinoa, so we’ve been trying to keep it fresh for her. We love the chunky, soft texture of this veggie quinoa—for us it does just the trick to satisfy our carbohydrate cravings—and we think it will for you too! The bonus here is that quinoa is one of the few grains that is great source of plant based protein. One of the secrets to this dish is that by adding chicken broth to the liquid mixture, you’ll feel like you’re getting the comforting goodness of chicken noodle soup! And for those of you who want to keep this a vegan dish, use low-sodium vegetable broth instead.

Pssst… if you’re looking for a few of our tasty, healthy indulgences, here are just a few…

5 Minute Peanut Butter Chocolate Chip Cookies

Skinny Oreo Balls  (this one doesn’t use fruit to sweeten it, but it’s low-calorie and delish!)

Cinnamon Oatmeal Raisin Cookies

Wild Blueberry Cookies

Blueberry-Lemon Detox Smoothie

Veggie_Quinoa-final_dish_logo

Veggie Quinoa

Makes 11 Servings

 

Ingredients

1-1/2 cups carrots, chopped

4 stalks celery, chopped

1 medium onion, diced

3 cloves garlic, minced

3-1/3 Tablespoons olive oil

4 cups chicken broth, low sodium (or low-sodium vegetable broth)

2 cups water

3-3/4 cups of dry quinoa

Olive oil spray

 

Directions

1. On the stove top add oil to a medium-sized skillet and heat over medium-high heat. Add quinoa, stirring regularly so that it doesn’t burn, toasting until quinoa turns golden brown, about 5-6 minutes. Remove from heat and set aside.

2. In a medium sized saucepan, lightly spray oil on the bottom of the pan. Add garlic and cook on medium heat until golden brown (1-2 minutes), stirring occasionally. Then add the vegetables. Continue to cook on medium heat for 5 minutes, stirring occasionally.

3. Add the chicken broth and water to the veggies and bring to a boil; then add quinoa.

4. Cover with a lid and reduce the heat to a simmer. Cook for about 10-15 minutes, or until quinoa absorbs all of the liquid.

5. Stir with a fork to make fluff quinoa! Add salt and pepper to taste. Enjoy!

 

Nutrition Information:

1 serving (3/4 cup) – 175 calories, 2.5 g fat, 0 g saturated fat, 73 mg sodium, 33 g carbs, 4 g fiber, 5 g sugar, 8 g protein

Veggie_Quinoa_chopped_veg Veggie_quinoa_chicken_brothVeggie_Quinoa_final (2)

Veggie Quinoa
 
Author:
Serves: 11
Ingredients
  • 1-1/2 cups carrots, chopped
  • 4 stalks celery, chopped
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 3-1/3 Tablespoons olive oil
  • 4 cups chicken broth, low sodium (or low-sodium vegetable broth)
  • 2 cups water
  • 3-3/4 cups of dry quinoa
  • Olive oil spray
Instructions
  1. On the stove top add oil to a medium-sized skillet and heat over medium-high heat. Add quinoa, stirring regularly so that it doesn't burn, toasting until quinoa turns golden brown, about 5-6 minutes. Remove from heat and set aside.
  2. In a medium sized saucepan, lightly spray oil on the bottom of the pan. Add garlic and cook on medium heat until golden brown (1-2 minutes), stirring occasionally. Then add the vegetables. Continue to cook on medium heat for 5 minutes, stirring occasionally.
  3. Add the chicken broth and water to the veggies and bring to a boil; then add quinoa.
  4. Cover with a lid and reduce the heat to a simmer. Cook for about 10-15 minutes, or until quinoa absorbs all of the liquid.
  5. Stir with a fork to make fluff quinoa! Add salt and pepper to taste. Enjoy!
Nutrition Information
Serving size: ¾ cup Calories: 175 Fat: 2.5 g Saturated fat: 0 g Carbohydrates: 33 g Sugar: 5 g Sodium: 73 mg Fiber: 4 g Protein: 8 G

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