Nut-Free Quinoa with Roasted Vegetables
Nut-Free Quinoa with Roasted Vegetables is a vibrant, wholesome dish that combines protein-packed quinoa with an array of caramelized roasted vegetables for a flavorful and nutrient-rich meal. Perfect for those avoiding nuts or seeking a gluten-free option, this recipe features colorful ingredients like bell pepper, zucchini, carrots, and cherry tomatoes, seasoned with aromatic herbs like thyme and rosemary. The quinoa is cooked to perfection and tossed with roasted veggies, a drizzle of fresh lemon juice, and olive oil, creating a beautifully balanced dish that's both light and satisfying. Ready in under an hour, this recipe is ideal as a hearty main course or versatile side dish, and it's topped with parsley for a burst of freshness. Great for meal prep, family dinners, or healthy eating, it's a must-try for anyone looking for a nut-free, nutritious delight!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 3 tablespoons olive oil
- 1 red bell pepper
- 1 zucchini
- 1 carrot
- 1 red onion
- 1 cup cherry tomatoes
- 3 cloves garlic
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 2 tablespoons lemon juice
- 2 tablespoons parsley
Instructions
Preheat your oven to 400°F (200°C).
Rinse the quinoa under cold water in a fine mesh sieve to remove any bitterness.
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed.
Meanwhile, prepare the vegetables: dice the red bell pepper, slice the zucchini into rounds, cut the carrot into thin sticks, and slice the red onion. Leave the cherry tomatoes whole and mince the garlic cloves.
In a large mixing bowl, combine the vegetables with 2 tablespoons of olive oil, minced garlic, salt, black pepper, thyme, and rosemary. Toss well to coat.
Spread the seasoned vegetables in a single layer on a large baking sheet.
Roast in the preheated oven for 20-25 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.
Once the quinoa is cooked, fluff it with a fork and transfer it to a large serving bowl.
Add the roasted vegetables to the quinoa, drizzle with the remaining 1 tablespoon of olive oil and lemon juice, and toss gently to combine.
Garnish with freshly chopped parsley before serving.
Serve warm as a main dish or a side dish.
Nutrition Facts
Calories |
1180 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.7 g | 71% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5231 mg | 227% | |
| Total Carbohydrate | 141.3 g | 51% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 29.2 g | ||
| Protein | 31.2 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 193 mg | 15% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1578 mg | 34% | |
*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.
