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One Pot Veggie Quinoa

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
 
One serving costs about $2.43

$2.43 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,gluten-free,healthy,gluten free,lacto ovo vegetarian lunch,main course,main dish,dinner
spoonacular Score:92%

Spoonacular Score: 92%

 

One Pot Veggie Quinoa might be just the main course you are searching for. For $2.43 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. Watching your figure? This gluten free and vegetarian recipe has 440 calories, 18g of protein, and 19g of fat per serving. Head to the store and pick up broccoli florets, pepper, olive oil, and a few other things to make it today. To use up the salt you could follow this main course with the Apple Turnovers Recipe as a dessert. 1 person has tried and liked this recipe. From preparation to the plate, this recipe takes approximately 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 93%. This score is spectacular. Try Instant Pot Make-Ahead Detox Quinoa Breakfast Bowls, Instant Pot Chipotle Chicken Bowls with Cilantro Lime Quinoa, and Instant Pot One-Pot Spaghetti with Meat Sauce for similar recipes.

Ingredients

Servings:
1 cup
1 cup broccoli florets
broccoli florets
0.5 cups
0.5 cups burrata
burrata
0.5 cups
0.5 cups carrots
carrots
1 cup
1 cup cauliflower florets
cauliflower florets
1 tsp
1 tsp dried basil
dried basil
0.33 cloves
0.33 cloves garlic
garlic
1 cup
1 cup green peppers
green peppers
1 Tbsp
1 Tbsp ketchup
ketchup
2 Tbsps
2 Tbsps olive oil
olive oil
1 tsp
1 tsp oregano
oregano
1 tsp
1 tsp pepper
pepper
1.5 cups
1.5 cups dry quinoa
dry quinoa
3
3  whole roma tomatoes
whole roma tomatoes
1 pinch
1 pinch salt
salt
3 cups
3 cups water
water
6
6  whole white mushrooms
whole white mushrooms
1 cup
1 cup yellow onions
yellow onions
1 cup broccoli florets
1 cup
broccoli florets
0.5 cups burrata
0.5 cups
burrata
0.5 cups carrots
0.5 cups
carrots
1 cup cauliflower florets
1 cup
cauliflower florets
1 tsp dried basil
1 tsp
dried basil
0.33 cloves garlic
0.33 cloves
garlic
1 cup green peppers
1 cup
green peppers
1 Tbsp ketchup
1 Tbsp
ketchup
2 Tbsps olive oil
2 Tbsps
olive oil
1 tsp oregano
1 tsp
oregano
1 tsp pepper
1 tsp
pepper
1.5 cups dry quinoa
1.5 cups
dry quinoa
3  whole roma tomatoes
3
whole roma tomatoes
1 pinch salt
1 pinch
salt
3 cups water
3 cups
water
6  whole white mushrooms
6
whole white mushrooms
1 cup yellow onions
1 cup
yellow onions

Equipment

sauce pan
sauce pan
frying pan
frying pan
wok
wok
sauce pan
sauce pan
frying pan
frying pan
wok
wok


Instructions

  1. 1. Heat oil in a wok/skillet/nonstick saucepan. Add all the herbs including garlic in the warm oil.
  2. 2. Immediately add onions to it and saut until golden brown.
  3. 3. Add green pepper, broccoli, cauliflower and cover and cook for few minutes. The veggies should be slightly soft but crunchy.
  4. 4. Add crinkled carrots and saut for 1 minute. Add tomatoes and again cover and cook for few minutes, until the tomatoes release its juice.
  5. 5. Add burrata cheese to get the creamy texture. Cover and cook again for 2 minutes.
  6. 6. Add salt, ketchup and quinoa. Saut until quinoa is well coated.
  7. 7. Add water, cover and cook until water is absorbed and quinoa is well cooked. This may take about 10-15 minutes.
  8. 8. Garnish with more crushed pepper if required and serve hot.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.43
Ingredient
1 cup broccoli florets
½ cups burrata
½ cups carrots
1 cup cauliflower florets
1 teaspoon dried basil
3 cloves garlic
1 cup green peppers
1 tablespoon ketchup
2 tablespoons olive oil
1 teaspoon oregano
1 teaspoon pepper
1.5 cups dry quinoa
3 whole roma tomatoes
6 whole white mushrooms
1 cup yellow onions
Price
$0.20
$3.68
$0.11
$0.52
$0.06
$0.20
$0.46
$0.06
$0.33
$0.05
$0.06
$2.28
$0.70
$0.67
$0.35
$9.73

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Ketchup can pack in a surprising amount of sugar, so read the nutrition facts label and find a brand that doesn't have too much. Of course, you can also make your own ketchup so you can control how much sugar goes in.

  • Quinoa is super healthy. Read more about its health benefits here.

  • get more health tips

Price Tips

  • Making your own ketchup from scratch won't actually save you money and will definitely cost you more time. Personally, we will be sticking with store bought, but watching our serving sizes to avoid too much sugar.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you've never made quinoa before, be sure to rinse it well before you prepare it. The easiest way is to put it in a fine-mesh strainer and run water over it from the sink. Skipping this step could result in bitter, even soapy tasting quinoa because quinoa's natural coating tastes pretty bad. Quinoa sold in supermarkets is often pre-rinsed, but its better to be safe than sorry, right?

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You might have heard that you should never wash mushrooms. Before you spend your precious time wiping down mushroom after mushroom with a towel, you should probably know that this is mostly a myth. While mushrooms can absorb a little water if you soak them long enough, the amount absorbed from a quick wash is not going to have much of an impact on your dish.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

Disclaimer

Nutritional Information

Quickview
439 Calories
17g Protein
18g Total Fat
55g Carbs
99% Health Score
Limit These
Calories
439
22%

Fat
18g
29%

  Saturated Fat
5g
35%

Carbohydrates
55g
19%

  Sugar
6g
8%

Cholesterol
21mg
7%

Sodium
94mg
4%

Get Enough Of These
Protein
17g
35%

Vitamin C
74mg
90%

Manganese
1mg
85%

Vitamin A
3586IU
72%

Folate
173µg
44%

Vitamin K
45µg
43%

Magnesium
157mg
39%

Phosphorus
385mg
39%

Fiber
8g
34%

Vitamin B6
0.66mg
33%

Copper
0.62mg
31%

Potassium
922mg
26%

Calcium
247mg
25%

Vitamin B2
0.42mg
25%

Vitamin B1
0.36mg
24%

Iron
4mg
23%

Vitamin E
3mg
23%

Zinc
2mg
17%

Vitamin B3
3mg
15%

Vitamin B5
1mg
14%

Selenium
9µg
14%

covered percent of daily need

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