How to Make Mediterranean Quinoa - A Step-by-Step Guide

Looking for a healthy and delicious way to incorporate more whole grains and fresh vegetables into your diet? Look no further than this delicious recipe for Mediterranean Quinoa. Packed with protein, fiber, and a medley of colorful vegetables, this dish is not only nutritious but also bursting with flavor. Whether you’re a vegetarian, looking to explore new flavors, or simply want to add more variety to your weekly meals, this Mediterranean Quinoa recipe is sure to please.

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Ingredients

  • 2 tablespoons vegetable oil
  • 2 onions, chopped
  • 1 green bell pepper, seeded and chopped
  • 1 red bell pepper, seeded and chopped
  • 1 yellow bell pepper, seeded and chopped
  • 2 cloves garlic, crushed
  • ¾ cup uncooked quinoa
  • 4 cups vegetable broth or stock
  • 1 tablespoon tomato puree
  • 3 tomatoes - peeled, seeded and chopped
  • Italian seasoning to taste

Information

  • Prep Time: 20 mins
  • Cook Time: 25 mins
  • Total Time: 45 mins
  • Servings: 4
  • Yield: 4 servings

  • Heat the oil in a large skillet over medium-high heat. Add the onions and red, green and yellow peppers; cook and stir for about 5 minutes. Add the garlic, and cook for about 2 more minutes. Stir in the quinoa, vegetable stock, and tomato puree.
  • Return to a boil, then cover and simmer over low heat for 20 minutes, or until quinoa grains are soft. Stir in the diced tomatoes and season with Italian seasoning. Cook until heated through, then serve.
  • Nutrition

    276 cal.

    • Total Fat: 10g
    • Saturated Fat: 1g
    • Sodium: 487mg
    • Total Carbohydrate: 41g
    • Dietary Fiber: 7g
    • Total Sugars: 11g
    • Protein: 8g
    • Vitamin C: 132mg
    • Calcium: 74mg
    • Iron: 3mg
    • Potassium: 697mg