Tomato-Quinoa with Vegetables
Tomato bouillon flavors the quinoa, then sautéed veggies are tossed in for a delicious, vegetarian side dish.
Ingredients
- 3 cups low-sodium vegetable stock, or water
- 2 tablespoons tomato bouillon, or tomato powder, or tomato paste
- Kosher salt, to taste
- Freshly-cracked black pepper, to taste
- 1 1/2 cups quinoa, see Notes
- 1 tablespoon extra-virgin olive oil
- 1/2 cup onion, small-dice
- 2 carrots, small-dice
- 1 bell pepper, seeded and small-dice
- 1 small yellow squash, or zucchini, small-dice
- 1/2 cup sweet peas, fresh or thawed from frozen
- 2 tablespoons Italian parsley, chopped
Dressing (optional):
- 1/2 cup oil (neutral, olive, or extra-virgin)
- 1 tablespoon white wine vinegar, or red wine vinegar
- 1 tablespoon grainy mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon crushed red pepper flakes, optional
- 1/2 teaspoon fresh herbs, minced, optional
- salt, to taste
- freshly-cracked black pepper, to taste
Instructions
- If you are using the dressing, make it first so it has time to sit and the flavors to marry.
- In a 1 or 2-cup measuring cup, combine the oil, vinegar, mustard, garlic powder, onion powder, herbs and pepper flakes, if using. Taste for salt and pepper and add as desired. Set the dressing aside while you make the quinoa.
- Bring the stock and bouillon up to a boil in a saucepot with a lid. Carefully taste. Add any salt and/or pepper as needed. If you used the bouillon, you probably won’t need to add any extra salt.
- Add the quinoa, stir, and place the lid on the pot. Bring back up to a boil.
- Turn the heat to a low simmer.
- Simmer the quinoa for 15 to 25 minutes or until the liquid is absorbed. (Begin checking after 15 minutes.) Remove the pot from the heat and allow it to sit for 5 minutes.
- While the quinoa is cooking, heat the oil in a medium sauté pan over medium heat.
- Add the onion, carrots, bell pepper and squash. Add a pinch of salt and pepper, to taste.
- Sauté the vegetables, stirring often, until just softened, approximately 5 to 10 minutes, depending on your heat source. Remove the pan from the heat, do not cover the vegetables.
- Carefully remove the (hot) lid off the quinoa and fluff with a fork.
- Add the cooked veggies and peas; gently toss together. Stir the dressing and drizzle over the quinoa, and gently toss again.
- Sprinkle with parsley and serve.
Notes
Rinsing the quinoa is optional. There is a natural coating on quinoa that some people report gives it a bitter or soapy taste. Other people say this coating gives a bit of a “nutty” flavor. If you purchase quinoa in a package, read and see if it has been pre-rinsed or if the company suggests rinsing. If you purchase your quinoa from a bulk bin, I would certainly rinse.
Roasting the vegetables in an oven is an option, instead of sauteing on the stovetop.
Nutrition chart was calculated with ¼ teaspoon each kosher salt and black pepper for the quinoa. The chart does not include the dressing’s nutrients. The totals are approximate only.
Nutrition Facts
Tomato-Quinoa with Vegetables
Amount per Serving
Calories
216.39
% Daily Value*
Fat
5.71
g
9
%
Saturated Fat
0.94
g
6
%
Polyunsaturated Fat
1.72
g
Monounsaturated Fat
2.43
g
Sodium
662.07
mg
29
%
Potassium
399.26
mg
11
%
Carbohydrates
34.9
g
12
%
Fiber
5.51
g
23
%
Sugar
4.05
g
5
%
Protein
7.05
g
14
%
Vitamin C
28.07
mg
34
%
Calcium
35.63
mg
4
%
Iron
2.31
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
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