Ingredients and Weight:
- Quinoa: 2 cups (360 grams)
- Vegetable broth: 3 cups (720 milliliters)
- Onion: 1 medium (120 grams), chopped
- Garlic: 2 cloves (6 grams), minced
- Bell pepper: 1 medium (200 grams), chopped
- Mushrooms: 1 cup (150 grams), sliced
- Zucchini: 1 medium (200 grams), cubed
- Corn: 1 cup (175 grams), frozen or canned
- Tomato paste: 2 tablespoons (30 grams)
- Dried oregano: 1 teaspoon (2 grams)
- Dried thyme: 1/2 teaspoon (1 gram)
- Salt and pepper: to taste
Preparation Time:
15 minutes
Cooking Time:
20 minutes
Difficulty Level:
2 (Simple)
Preparation Method Steps:
- Rinse the quinoa in a fine-mesh sieve until the water runs clear.
- In a large saucepan or Dutch oven, bring the vegetable broth to a boil.
- Add the quinoa and reduce heat to low. Simmer for 15-20 minutes, or until all the liquid has been absorbed and the quinoa is cooked through.
- While the quinoa is cooking, heat a tablespoon of olive oil in a large skillet over medium heat.
- Add the onion, garlic, bell pepper, mushrooms, zucchini, and corn to the skillet.
- Cook for 5-7 minutes, or until the vegetables are softened.
- Stir in the tomato paste, oregano, thyme, salt, and pepper. Cook for 1-2 minutes more, or until the tomato paste is fragrant.
- Once the quinoa is cooked, add the vegetable mixture to the saucepan. Stir to combine.
- Remove from heat and let stand for 5 minutes before serving.
Nutritional Information (per serving):
- Calories: 250
- Fat: 5 grams
- Carbohydrates: 40 grams
- Protein: 10 grams
- Fiber: 5 grams
Dish Characteristics:
- Savory and flavorful
- Packed with vegetables and nutrients
- Gluten-free
- Vegan
User Comments:
- "This quinoa dish was simply delicious! The vegetables were perfectly cooked and the quinoa had a wonderful flavor."
- "I loved the combination of vegetables in this dish. It was a great way to get my daily dose of nutrients."
- "This is a great recipe for vegans and vegetarians. It's healthy and satisfying."
Special Precautions and Tips:
- Be sure to rinse the quinoa well before cooking to remove any bitter saponins.
- Add more vegetables to the dish for a healthier and more flavorful meal.
- Serve with a side of your favorite vegan sauce or dressing.
