Baked Quinoa and Vegetables

Baked Quinoa and Vegetables is a nutritious and flavorful dish that combines protein-packed quinoa with a medley of colorful vegetables, baked to perfection with aromatic spices. This Chinese-inspired dish offers a wholesome and satisfying meal for health-conscious diners.

Ingredients

• Quinoa - 150 grams
• Water - 400 ml
• Broccoli - 100 grams, chopped
• Carrot - 1 medium, diced
• Bell pepper (red or yellow) - 1 medium, diced
• Green peas - 50 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Spring onions - 2, chopped
• Salt - to taste
• Black pepper - to taste
• Sesame seeds - 1 tablespoon (for garnish)

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the quinoa under cold water and drain well.
3. In a medium pot, combine quinoa and 400 ml of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until water is absorbed.
4. In a large mixing bowl, combine the cooked quinoa, chopped broccoli, diced carrot, diced bell pepper, green peas, minced garlic, grated ginger, soy sauce, sesame oil, salt, and black pepper. Mix well until all ingredients are evenly coated.
5. Transfer the quinoa and vegetable mixture into a greased baking dish, spreading it out evenly.
6. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
7. Remove the foil and bake for an additional 5 minutes to lightly crisp the top.
8. Once done, remove from the oven and sprinkle with chopped spring onions and sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.4 L

Health Benefits

• High in protein from quinoa, supporting muscle repair and growth.
• Rich in vitamins and minerals from a variety of vegetables, promoting overall health.

Tags