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Summer Veggie Quinoa

Published August 17, 2015
2 minute read
Quinoa with Summer Veggies and Herbs
Published August 17, 2015
2 minute read
In This Article

Enjoy nutty quinoa paired with flavorful grilled summer vegetables like zucchini, peppers and carrots. This delicious grain and veggie salad can be enjoyed alone or with a lean protein like grilled chicken breast or a hardboiled egg.

Summer Veggie Quinoa

Ingredients

  • 1/3 cup (85 grams) white balsamic vinegar or white wine vinegar
  • 2 tablespoons extra virgin olive oil
  • 1 garlic clove, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons molasses (or honey)
  • 3 small (120 grams each) zucchini or yellow squash or mix of both, halved
  • 1 medium (110 grams each) white onion, cut into thick chunks
  • 1 medium (120 grams) red bell pepper, cut into thick chunks
  • 2 medium (60 grams each) carrots, quartered
  • 2 3/4 cups (660 grams) low-sodium vegetable broth (certified gluten-free if necessary)
  • 1 1/2 cups (255 grams) uncooked quinoa (certified gluten-free if necessary)
  • 2 tablespoons chopped fresh basil

Directions

Whisk together vinegar, olive oil, garlic, salt, pepper and molasses in a large bowl or zip top plastic bag. Add zucchini, onion, bell pepper and carrots; seal and toss to coat. Let marinate 15 to 30 minutes while quinoa cooks.

Bring 1 3/4 cups broth to a boil in a medium saucepan; stir in quinoa. Cover, reduce heat to low, and simmer until tender, about 15 minutes. Remove from heat; set aside.

Prepare a charcoal fire or preheat gas grill to medium-high heat. Drain vegetables, reserving marinade.

Grill vegetables in a grill basket or on greased grill grate for 5 to 7 minutes on each side or until tender. Cool slightly and chop vegetables into bite-size pieces.

Combine quinoa, grilled vegetables and reserved marinade in a large bowl. Serve room temperature or chilled.

Nutrition Information

Serves: 4 |  Serving Size: 1 1/2 cups 

Per serving: Calories: 361; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 559mg; Carbohydrate: 57g; Dietary Fiber: 7g; Sugar: 11g; Protein: 11g

Nutrition Bonus: Potassium: 430mg; Iron: 20%; Vitamin A: 127%; Vitamin C: 93%; Calcium: 8%

Energizing Tips (optional)

  • Serve with 1 hardboiled egg to increase calories, protein and fat. (Per serving: Calories: 431; Fat: 15g; Carbohydrate: 57g; Dietary Fiber: 7g; Sugar: 11g; Protein: 17g)
  • Serve with 1 (3-ounce) grilled chicken breast to increase calories and lean protein. (Per serving: Calories: 471; Fat: 13g; Carbohydrate: 57g; Dietary Fiber: 7g; Sugar: 11g; Protein: 33g) 

Photo Credit: Julia Rutland

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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