Veggie Quinoa

Vegetarian - Tips

I blundered into this delicious mix of ingredients while trying to use up leftover vegetables in the fridge. Even friends who 'don't like vegetarian cooking' have enjoyed it. I like the slightly bitter taste of unwashed quinoa (just check for unwanted debris before you use it), but most recipes call for rinsed quinoa.

Brief

Prep 10 mins

Cook: 25 mins

Total: 35 mins

Servings: 2

Yield: 2 cups

Veggie Quinoa

Ingredients

1 cup vegetable broth

½ cup uncooked quinoa

2 teaspoons olive oil

2 teaspoons minced garlic

½ cup broccoli florets

½ cup diced firm tofu

¼ cup vegetable broth

¼ cup sliced mushrooms

1 cup chopped fresh spinach

Tips

Directions

Step 1

In a medium saucepan bring 1 cup vegetable stock to a boil. Stir in the quinoa and reduce heat to low. Cover and simmer for 20 minutes.

Step 2

While quinoa is cooking heat olive oil in a skillet over medium heat. Add the garlic broccoli florets and tofu. Stir for a minute then cover and steam over low heat for 2 minutes. Stir in 1/4 cup vegetable broth mushrooms and spinach. Cover and cook over medium heat until the mushrooms are soft and spinach is wilted about 3 minutes.

Step 3

Stir the vegetable-tofu mixture into the cooked quinoa. Cover and allow to sit for 10 minutes before serving.

Nutritional Information

Veggie Quinoa

Servings Per Recipe:2

Calories: 282.4

% Daily Value *

Protein: 13.3g 27%

Carbohydrates: 34.9g 11%

Dietary Fiber: 4.9g 20%

Sugars: 2.8g

Fat: 10.8g 17%

Saturated Fat: 1.4g 7%

Vitamin A Iu: 2233.7IU 45%

Niacin Equivalents: 4.1mg 32%

Vitamin B6: 0.4mg 22%

Vitamin C: 25.9mg 43%

Folate: 133.1mcg 33%

Calcium: 280.6mg 28%

Iron: 6.2mg 34%

Magnesium: 120.8mg 43%

Potassium: 520.1mg 15%

Sodium: 314.6mg 13%

Thiamin: 0.2mg 18%

Calories From Fat: 97.3

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.