Health libraryBack to health library
Quinoa with cauliflower and broccoli
Makes 8 servings.
1 tablespoon extra-virgin olive oil, divided
2 cups cauliflower florets
2 cups broccoli florets
1 medium green bell pepper, sliced into strips
1 medium red bell pepper, sliced into strips
1 cup chopped onion, divided
3 cloves garlic, minced
1 tablespoon fresh thyme, chopped medium (1 teaspoon dried may be substituted)
1 tablespoon fresh oregano, chopped medium (1 teaspoon dried may be substituted)
1 cup quinoa
2 cups fat-free, reduced-sodium vegetable broth
Freshly ground black pepper
- In skillet, heat 2 teaspoons olive oil over medium-high heat. Add cauliflower, broccoli, peppers, 1/2 cup onion and garlic. Sauté 5 minutes until vegetables start to soften. Stir in herbs and sauté 2 minutes. Remove from stovetop and set aside.
- In strainer, place quinoa and rinse thoroughly with cold water. Using your hand, swish quinoa under running water for 2 minutes to remove bitter natural coating. Drain and set aside.
- In medium saucepan, heat remaining teaspoon olive oil over medium-high heat. Add remaining onion. Sauté about 3 to 4 minutes. Add broth and quinoa. Increase heat to bring mixture to boil. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 20 minutes.
- Gently stir in vegetable mixture and combine well with quinoa. Season with salt and pepper to taste. Serve.
Serving size: 1/8 of recipe. Amount per serving: 120 calories, 3.5g total fat (0g saturated fat), 20g carbohydrates, 5g protein, 3g dietary fiber, 53mg sodium.