Rinse and soak the quinoa. The soaking step is optional, but will help if you prefer soft, fluffy quinoa with a rice-like texture. Some people prefer to roast the quinoa before boiling instead, which produces a chewier texture and nuttier flavor. Bring 2 cups of water to a boil, or 2 1/4 if you prefer softer quinoa. Add about 1/4 tsp salt (more or less depending on your preference) and a drizzle of oil. (if non-vegetarian, chicken broth or stock may be used instead of some or all of the water. If salted broth is used, omit the extra salt.)
Add quinoa to water. reduce heat, cover, and set a timer. Heat will be turned off after 30 minutes; leave lid on while after cooking is complete.
Prepare all the vegetables. When preparing the tomatoes, cut off the tops and squeeze the seeds and pulp out into a bowl before slicing the tomato up like a pepper.
Heat a frying pan or wok on medium heat. Add oil. Sauté the onions and black pepper in the oil for 5 minutes or until beginning to turn translucent. Add the garlic and sauté for one more minute.
Add the other vegetables and the remaining salt and stir fry over medium heat for approx. 20 minutes or until liquid first pools in the bottom of the pan, then stop pooling. Add herbs and wine if using, and cook for one more minute.
Any combination of veggies may be used but it's best when the mix includes peppers, tomatoes, or mushrooms.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (414g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 53 (17%)|
|Amt Per Serving||% DV|
|Total Fat 5.9g||8 %|
|Saturated Fat 0.8g||4 %|
|Monounsaturated Fat 2.2g|
|Polyunsanturated Fat 2.3g|
|Cholesterol 0mg||0 %|
|Sodium 18.9mg||1 %|
|Potassium 1140.1mg||30 %|
|Total Carbohydrate 56.1g||17 %|
|Dietary Fiber 11.9g||47 %|
|Sugars, other 44.2g|
|Protein 11.9g||17 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 313
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