Delicious Quinoa Supper Vegetarian or Not and Yummy
Savor the vibrant flavors of this Delicious Quinoa Supper, a versatile and hearty meal that’s as satisfying as it is customizable! Perfect for vegetarians and non-vegetarians alike, this dish features protein-packed quinoa cooked in either water or vegetable broth to enhance its delicate nutty flavor. Tossed with a colorful medley of sautéed zucchini, red bell peppers, cherry tomatoes, and baby spinach, it’s a nutrient-rich dinner loaded with freshness. For added heartiness, choose your protein—whether it’s tender chickpeas, succulent chicken, shrimp, or tofu. Warmly spiced with cumin and paprika and finished with optional feta crumbles, fresh parsley, and a squeeze of lemon, this one-pan wonder is a quick and wholesome weeknight dinner that comes together in just 40 minutes. Great for meal preps or casual gatherings, this recipe is a true crowd-pleaser!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 medium yellow onion, diced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 1 cup cooked chickpeas (or substitute cooked chicken, shrimp, or tofu)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese (optional, for serving)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 4 pieces lemon wedges (optional, for serving)
Instructions
Rinse the quinoa thoroughly under cold water using a fine mesh strainer.
In a medium saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Fluff the quinoa with a fork and set aside.
While the quinoa cooks, heat the olive oil in a large skillet over medium heat. Add the minced garlic and diced onion, and sauté for 2-3 minutes until fragrant and softened.
Stir in the diced red bell pepper and zucchini. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.
Add the cherry tomatoes, baby spinach, and cooked chickpeas (or your preferred protein). Cook for 2-3 minutes, stirring, until the spinach is wilted and the mixture is heated through.
Sprinkle in the cumin, paprika, salt, and black pepper. Stir to evenly distribute the spices.
Add the cooked quinoa to the skillet and gently toss everything together until well combined.
Taste and adjust the seasoning if needed. Serve the dish warm, optionally topped with crumbled feta cheese and chopped parsley.
Finish with a squeeze of fresh lemon juice from the lemon wedges if desired.
Nutrition Facts
Calories |
1625 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.1 g | 78% | |
| Saturated Fat | 21.1 g | 106% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 5991 mg | 260% | |
| Total Carbohydrate | 206.8 g | 75% | |
| Dietary Fiber | 30.4 g | 109% | |
| Total Sugars | 35.0 g | ||
| Protein | 71.0 g | 142% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 907 mg | 70% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 2666 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
