Quinoa with cauliflower and broccoli

  View step-by-step instructions Link to step-by-step instructions

 

Makes 8 servings.

Ingredients

1 tablespoon extra-virgin olive oil, divided

2 cups cauliflower florets

2 cups broccoli florets

1 medium green bell pepper, sliced into strips

1 medium red bell pepper, sliced into strips

1 cup chopped onion, divided

3 cloves garlic, minced

1 tablespoon fresh thyme, chopped medium (1 teaspoon dried may be substituted)

1 tablespoon fresh oregano, chopped medium (1 teaspoon dried may be substituted)

1 cup quinoa

2 cups reduced-sodium vegetable broth

Salt

Freshly ground black pepper

Directions

  • In skillet, heat 2 teaspoons olive oil over medium-high heat. Add cauliflower, broccoli, peppers, 1/2 cup onion and garlic. Sauté 5 minutes until vegetables start to soften. Stir in herbs and sauté 2 minutes. Remove from stovetop and set aside.
  • In strainer, place quinoa and rinse thoroughly with cold water. Using your hand, swish quinoa under running water for 2 minutes to remove bitter natural coating. Drain and set aside.
  • In medium saucepan, heat remaining teaspoon olive oil over medium-high heat. Add remaining onion. Sauté about 3 to 4 minutes. Add broth and quinoa. Increase heat to bring mixture to boil. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 20 minutes.
  • Gently stir in vegetable mixture and combine well with quinoa. Season with salt and pepper to taste. Serve.

Nutrition information

Serving size: 1/8 of recipe. Amount per serving: 120 calories, 3.5g total fat (0g saturated fat), 20g carbohydrates, 5g protein, 4g dietary fiber, 50mg sodium.

Source: American Institute for Cancer Research

Related stories
Disclaimer

This information is provided for educational purposes only. Individuals should always consult with their healthcare providers regarding medical care or treatment, as recommendations, services or resources are not a substitute for the advice or recommendation of an individual's physician or healthcare provider. Services or treatment options may not be covered under an individual's particular health plan.