Low Fat Quinoa with Roasted Vegetables
Wholesome, flavorful, and packed with nutrient-rich ingredients, this Low Fat Quinoa with Roasted Vegetables recipe is a must-try for healthy eaters and food enthusiasts alike. Featuring fluffy quinoa cooked to perfection, paired with a vibrant medley of oven-roasted red peppers, zucchini, cherry tomatoes, and red onions, this dish is seasoned with garlic powder, oregano, and a touch of salt and pepper for an irresistible savory taste. The fresh parsley adds a bright, herbaceous finish, making every bite a delight. Ready in under 45 minutes and naturally low in fat, it's an ideal choice for meal prep, a light lunch, or a wholesome side dish. Gluten-free, nutrient-dense, and easy to prepare, this recipe combines simplicity with nourishment to create a meal you’ll love.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 large red bell pepper
- 1 medium zucchini
- 1 cup cherry tomatoes
- 1 medium red onion
- 1 as needed olive oil cooking spray
- 0.5 teaspoon garlic powder
- 0.5 teaspoon dried oregano
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 425°F (220°C).
Rinse the quinoa thoroughly under cold water using a fine-mesh sieve to remove any bitterness.
In a medium saucepan, bring 2 cups of water or vegetable broth to a boil, add the quinoa, cover, reduce the heat to low, and simmer for 15 minutes, or until all the liquid is absorbed.
While the quinoa cooks, prepare the vegetables. Chop the red bell pepper, zucchini, and red onion into bite-sized pieces. Halve the cherry tomatoes.
Line a baking sheet with parchment paper and spread the chopped vegetables evenly. Spray with olive oil cooking spray.
Sprinkle the garlic powder, dried oregano, salt, and black pepper over the vegetables.
Roast the vegetables in the oven for 20 minutes or until they are tender and slightly caramelized.
Check the quinoa; if it is cooked and fluffy, remove it from heat and let it sit covered for 5 minutes. Fluff it with a fork afterward.
When the vegetables are done, combine them with the quinoa in a large bowl.
Finely chop fresh parsley and add it to the quinoa and vegetable mixture.
Stir gently to combine all ingredients and adjust seasoning to taste if necessary.
Serve warm or at room temperature and enjoy your nutritious low-fat meal!
Nutrition Facts
Calories |
804 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.5 g | 19% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5545 mg | 241% | |
| Total Carbohydrate | 139.7 g | 51% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 30.4 g | ||
| Protein | 31.5 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 146 mg | 11% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1700 mg | 36% | |
*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.
