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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 294.9
  • Total Fat: 13.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 43.8 mg
  • Total Carbs: 38.4 g
  • Dietary Fiber: 5.4 g
  • Protein: 7.4 g

View full nutritional breakdown of Simple Quinoa and Vegetables calories by ingredient
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Simple Quinoa and Vegetables

Submitted by: CHEF_MEG
Simple Quinoa and Vegetables

Introduction

This protein-rich vegetarian recipe is simple to make and tasty to eat! This protein-rich vegetarian recipe is simple to make and tasty to eat!
Number of Servings: 4

Ingredients

    1 c quinoa, rinsed
    2 c water
    4 medium carrots, chopped
    1 zucchini, chopped
    8 spears fresh asparagus, chopped
    1 T rice wine vinegar
    2 T olive oil
    1 t fresh thyme, leaves removed from stem
    black pepper to taste

Directions

Place water in a small covered saucepan. Bring to a boil. Add quinoa and stir. Reduce heat to a simmer and replace lid. Simmer for 11-12 minutes, or until water is absorbed.
Steam the vegetables for 3-4 minutes, either in the microwave or in a small covered pot with 1/2 inch water.

Meanwhile, prepare the vinaigrette. Place the vinegar and thyme in a small bowl, then whisk in the oil. Once the quinoa is cooked, fluff it with a fork.
Place 3/4 cup of quinoa on each plate. Arrange a quarter of the vegetables over the quinoa and top with about 2 teaspoons of the vinaigrette.

EDITOR'S NOTE: Because quinoa is a seed, it contains more fat and calories than a similar volume of rice or another grain.






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Member Ratings For This Recipe



  • 214 of 217 people found this review helpful
    It is VERY very very important to rinse the quinoa or it will be bitter! Bob's Red Mill is pre-rinsed and is in most grocery stores - 10/29/09

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  • Very Good
    100 of 109 people found this review helpful
    Quinoa, pronounced "keenwa" is a superfood and tastes really nice. It is quite versatile as you can have it hot or cold. I have it as a salad or hot like rice. Just google
    "nutritional value of Quinoa" it's good stuff. - 10/29/09

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  • 97 of 98 people found this review helpful
    I make my quinoa with veg broth instead of water and I add chopped onion and celery and boil it all together for 15 mins.
    So yummy and sweet. - 7/2/10

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  • 93 of 101 people found this review helpful
    COSTCO now sells glutin/wheat free, Premium, 100% whole grain Quinoa under Earthly Delights label in a 4 lb bag. - 1/14/10

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  • Very Good
    71 of 73 people found this review helpful
    this is smart and yummy...i like to roast my veges in the oven with a little garlic and olive oil. - 10/29/09

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  • Very Good
    61 of 61 people found this review helpful
    I used balsamic vinegar instead of rice wine vinegar and I added an onion. It was really tasty! This was quick and easy to make. The hardest part was not having seconds! - 12/8/09

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  • Incredible!
    46 of 46 people found this review helpful
    I add beans - 10/29/09

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  • Incredible!
    44 of 50 people found this review helpful
    I add it to meat balls, meatloafs or as oatmeal in the morning with milk and raisins. You can mix in figs,apples, carrots, corn, soy beans, broccs, assparagus...any veggie you like, then drizzle with lemon juice. YUMMMMMMM - 2/23/10

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  • Very Good
    41 of 43 people found this review helpful
    I always toast the quinoa before cooking, and have never rinsed it. It doesn't taste bitter, I assume, because of the toasting. It adds a nutty flavor and smells divine while being toasted. I like tha addition of rice wine vinegar and thyme...I'd never tried that with quinoa. Yummy! - 1/6/11

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  • Good
    39 of 41 people found this review helpful
    Have to admit I prefer having quinoa with roast vegetables rather than steamed - doesn't have to be fatty and is slightly more delicious. - 11/24/09

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  • Incredible!
    32 of 32 people found this review helpful
    I didn't have thyme so I jazzed this up a bit with fresh garlic and added mushrooms & sweet red pepper. Was sooo good.... - 7/6/10

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  • Very Good
    29 of 29 people found this review helpful
    Loved this with roasted veggies - red and yellow peppers, and onion. Sprinkled with green onion for garnish. I've made quinoa many times, but just ran across directions to rinse well before cooking (in another recipe). What a difference. Buy pe-rinsed or take the extra step. - 6/23/10

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  • 24 of 25 people found this review helpful
    for people who are having a hard time finding it, please check out Whole Foods or Mustard Seed Market if you have one nearby. You should be also able to buy it (or request them to order it) at any local health food store. hope that's helpful! - 10/29/09

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  • 22 of 23 people found this review helpful
    Thank you for a wonderful gluten free recipe. Quinoa is also higher in protein than rice. This is a wonderful recipe! - 11/24/09

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  • Incredible!
    22 of 25 people found this review helpful
    my whole family is vegetarian, so this recipe is definatly going to be used a lot.It's easy and full of protein - 10/29/09

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  • Very Good
    19 of 22 people found this review helpful
    I love quinoa; so versatile. I use it in place of rice and sometimes pasta. More protein & fiber. Rinse well; cook in low sodium/low fat broth; add veggies of your choice; add meat and/or sauce if desired. For breakfast, boil in water, add a little honey or brown sugar and cinnamon. Top with fruit. - 8/29/10

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  • Very Good
    18 of 20 people found this review helpful
    Great for meatless days. Delicious and good mix of protein and veggies. May add homemade tomato & mint sauce for extra flavour - 10/6/09

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  • Incredible!
    16 of 16 people found this review helpful
    I love quinoa! What I liked about this receipe is rice wine vinegar, which I never used before. - 10/26/09

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  • 15 of 22 people found this review helpful
    I do a similar dish & add some cut up chicken breast, a meal all in one & my Husband likes it too! : ) - 10/29/09

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  • 15 of 22 people found this review helpful
    I plan to make it for lunches. Sounds like its a great way to add fiber, vegetables, and incorporate more meatless meals - 10/29/09

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  • Very Good
    14 of 15 people found this review helpful
    This recipe was tested on 2 Austic (high-functioning)children who have complex diets & are fussy eaters. A dessert dish of homemade applesauce complemented this light and tasty dish for the picky eaters in our family! - 11/24/09

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  • 12 of 15 people found this review helpful
    Haven't tried the recipe yet. I have been looking for one with quinoa. I order mine from Country Life Natural Foods out of Michigan. They have a catalog full of Natural foods. - 2/3/10

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  • Incredible!
    11 of 18 people found this review helpful
    I'm vegetarian and find a lackage of protein so this is really helpful! Expect Sparkpeople to always help in any aspect of healthly living. =D - 11/24/09

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  • 10 of 16 people found this review helpful
    just bought some - Thank you for Gluten - Free recipes. will be making tonight
    Nancy - 11/24/09

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  • Very Good
    9 of 14 people found this review helpful
    I substitue orzo instead of quinoa and it is GREAT! - 7/26/10

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  • Incredible!
    7 of 7 people found this review helpful
    Quinoa is my new grain love! This recipe is both pretty and very tasty. I served it with a small piece of salmon. - 1/24/10

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  • 7 of 7 people found this review helpful
    I made this without the asparagus. Very good. - 12/3/09

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  • Very Good
    7 of 9 people found this review helpful
    Bob's Red Mill in Milwaukee, OR near Portland, OR carries quinoa in bag or bulk. The wonderful folks there will also show you additional recipes for using this fine food. Have fun and enjoy the variety it provides. - 11/24/09

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  • Incredible!
    7 of 8 people found this review helpful
    Hey...I had this last week but used parsnips instead of carrots..my boo bo thought I was trying something different a white carrot haha. Rice vinegar...must try. Thanks - 11/24/09

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  • Incredible!
    6 of 6 people found this review helpful
    Loved this simple but flavorful healthy dish. Substituted with Balsamic Vinegar used green beans instead of asparagus. Wonderful - 8/28/10

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  • Incredible!
    5 of 5 people found this review helpful
    I put the quinoa back on the shelf when I saw the serving size was only 1/4 cup. then I realized that was dry measure, which makes more than 1/2 cup when fluffed. When I made it, I loaded up the veggies so that 1/2 cup of the quinoa/veggie combo was probably half of the listed calories. Love it! - 1/6/11

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  • 5 of 12 people found this review helpful
    I will definitely be fixing this recipe this weekend! have recently introduced quinoa into our diet using it as I would rice. I like the idea of using it with veggies and plan to also use it with roasted veggies. Thanks - 10/29/09

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  • Incredible!
    4 of 5 people found this review helpful
    Rinse 1 cup of Quinoa & set aside. Add 2 Tbs. olive oil to a large skillet. Add 1 chopped onion & 1 tsp. of minced garlic (in the jar). Cook & add your rinsed quinoa. Stir until it changes color & add 22oz chicken broth. Cover & simmer 13min. Add 10oz bag chopped spinach.Cover & set aside 15min - 1/31/11

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  • Good
    4 of 4 people found this review helpful
    Strange taste to this recipe. Friend told me to Wash the quinoa well. I will try that suggestion. - 8/28/10

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  • 4 of 4 people found this review helpful
    I love this dish. You can add whatever veggies you like to it and it always tastes great. Instead of water, I use vegetable broth and it gives it a really nice flavor. This is a keeper and my vegetarian daughter absolutely loves it (as does my non vegetarian DH!) - 7/2/10

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  • Very Good
    4 of 4 people found this review helpful
    great for a vegetarian dinner. We do this after an indulgent midday meal (like Mexican food!) I get some red quinoa and add a tablespoonful or two to a cup or regular quinoa. Gives a little bit of color without changing taste. - 6/24/10

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  • Bad
    4 of 15 people found this review helpful
    I dont think 11g of protein is all that "rich" to be honest, especially with 60g of carbs. - 4/8/10

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  • 4 of 6 people found this review helpful
    It's found in the fresh food bins in the store. I buy this and my lentils from this section. I'd rather have a bowl of Quinoa for breakfast than bacon and eggs. - 12/5/09

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  • 4 of 7 people found this review helpful
    In a Y peeler the peeler part is perpendicular from the handle and the prongs holding it in place made it look like a Y. Search Y peeler on amazon.com to look at it but you can buy them at Target, etc. You can certainly use a standard peeler here but the Y peeler would just be easier. - 11/29/09

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  • Incredible!
    4 of 12 people found this review helpful
    I am definitely going to try this one. Thanks. - 10/6/09

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  • Incredible!
    3 of 5 people found this review helpful
    I am appreciate of learning what to do with quinoa and have used the Spark recipe search to find other recipes with it. Thanks. - 8/29/10

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  • 3 of 5 people found this review helpful
    I use quinoa in place of rice. I make beef barley soup and substitute quinoa for the barley. Very good. Any recipe that is low fat and low sodium, I will try. This one is perfect for a side or even a main dish when I'm not in a meat mood. - 8/29/10

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  • 3 of 5 people found this review helpful
    Can't resist this recipe since I have quinoa AND rice vinegar on hand! Sure glad to see this wonderful recipe. - 11/29/09

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  • 2 of 2 people found this review helpful
    Quinoa can be expensive if you buy it in a health food or regular grocery. However, it is a staple in Peru and other Latin American countries. We get ours at the large Hispanic grocery in Atlanta for only slightly more than the price of rice. Love, love, love quinoa! - 1/12/11

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  • Very Good
    2 of 4 people found this review helpful
    I agree with the roasted veggies. Another place to find it is at Sprouts and you can bag your own and it's cheaper that way since you don't pay for packaging. - 1/6/11

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  • Bad
    2 of 15 people found this review helpful
    That's 3 days cars for me, thanks but no thanks. You need to do more low carb recipies, not everyone can eat high carbs due to medical reasons. - 10/27/10

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  • Incredible!
    2 of 3 people found this review helpful
    Quinoa has a nutty flavor to it. Really subtle so you can use it as a rice substitute. I love mixing it with stir fry veggies. Thanks. - 10/27/10

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  • 2 of 3 people found this review helpful
    Quinoa is a complete protein, so that 1/2 cup goes a long way. Love the stuff for breakfast instead of oatmeal w/cinnamon & raisins & milk. How about low-sodium soy sauce in this recipe instead of the oil? Maybe some ginger & garlic? I do stir fries with quinoa instead of rice. Yum. - 10/14/10

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  • Incredible!
    2 of 2 people found this review helpful
    My DH and I both loved this. Great for a quick summer dinner. The only thing I would do differently is put the dressing directly over the quinoa so that it gets a chance to soak it in. Yummy! :) - 8/30/10

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  • Incredible!
    2 of 2 people found this review helpful
    We're having this recipe for the second time tonight. We both liked it and will include it in our rotation of meals. - 7/26/10

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  • Incredible!
    2 of 3 people found this review helpful
    I love quinoa in Frog's Eye salad. And I'll try this dish with roasted veggies. - 3/13/10

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  • 2 of 5 people found this review helpful
    I wish there had been an answer to what a Y peeler was. And the person who said they poured the canned juice on the cooked meal is getting a lot of salt, unless it is a low salt canned veggie. - 11/24/09

    Reply from CHEF_MEG (3/4/13)
    A "Y" peeler is a new design from the traditional peeler that is shaped like the lettter "Y". Don't feel like you need to run out and buy one but when it comes time to replace yours ask for this new style. Chef Meg


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  • Very Good
    2 of 4 people found this review helpful
    Since starting Spark I've discovered quinoa and love it! I will definitely try this recipe! - 11/24/09

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  • 2 of 6 people found this review helpful
    The Nutritional Info don't seem to add up, and the fat look way too high. Maybe just me or a missprint. - 10/29/09

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  • 2 of 11 people found this review helpful
    1/2 cup and almost 300 calories is too much for me, lol! I would still try it though. - 10/29/09

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  • 2 of 10 people found this review helpful
    sounds good will have to try it - 10/29/09

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  • Incredible!
    1 of 1 people found this review helpful
    I luv this recipe, it sounds just perfect. - 10/22/12

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  • Incredible!
    1 of 1 people found this review helpful
    Wow! I couldn't believe how good this was. I cut the zucchini in chunks and the carrots in slices. I then tossed all the vegies with a little olive oil and some salt and pepper before roasting at 450 for an hour stirring every 15 mins. My whole family loved it. - 3/16/11

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  • Incredible!
    1 of 1 people found this review helpful
    This was great. I bought organic by Eden at Heinen's. I forgot to rinse it but it was not bitter at all. I steamed carrots, broccoli, asparagus, & onion. Topped with Kraft Basil Parmesan Vinaigrette (1 T-35 cal but high in sodium). It was delicious. I will try many other receipes with Quinoa. - 1/30/11

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  • 1 of 1 people found this review helpful
    Looks yummy, but skips an important step. You should rinse quinoa before cooking, to remove a bitter-tasting "soapy" residue that is often still on it, especially if you buy bulk not pre-rinsed. If not vegetarian, Quinoa is also fantastic cooked in chicken broth instead of water. - 1/25/11

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  • 1 of 2 people found this review helpful
    I like to add ahi tuna to this - just set it on top and enjoy! - 1/14/11

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  • Very Good
    1 of 2 people found this review helpful
    I love quinoa! Better than what I came up with: mixed veggies (corn, carrots & peas). I do like adding a little tomato paste with beef bouillion to quinoa, not a vinegar person. But Asparagus & zucchini, very original! - 1/6/11

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  • 1 of 5 people found this review helpful
    Looks yummy! Can't wait to try it! :) - 11/23/10

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  • 1 of 4 people found this review helpful
    This will be the first 'new' ingredient recipe I try this year. Quinoa sounds interesting! - 10/27/10

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  • Incredible!
    1 of 2 people found this review helpful
    high protein and easy to make. - 8/28/10

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  • 1 of 2 people found this review helpful
    This was REALLY good. I got side tracked helping out my kids after I made it so by the time I got back to it it was cold - but it still tasted GREAT. - 7/22/10

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  • Very Good
    1 of 1 people found this review helpful
    I'm not vegetarian, but I just made this for dinner while my DH was working late. It was really good. I'm full and satisfied. Glad I tried it! - 7/2/10

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  • 1 of 5 people found this review helpful
    I LOVE QINOI - 2/24/10

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  • 1 of 4 people found this review helpful
    great - 1/24/10

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  • Incredible!
    1 of 4 people found this review helpful
    good - 12/26/09

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  • Incredible!
    1 of 4 people found this review helpful
    Excellent - 12/26/09

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  • Incredible!
    1 of 3 people found this review helpful
    I really like quinoa and this recipe too. - 11/29/09

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  • 1 of 5 people found this review helpful
    I've never known what to do with Quinoa. Thank you for sharing this, I will try it. - 11/26/09

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  • Incredible!
    1 of 4 people found this review helpful
    excelent - 11/25/09

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  • Incredible!
    1 of 4 people found this review helpful
    This is really great. I have tried other Quinoa recipes but this sounds wonderful. Thanks for sharing. - 11/25/09

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  • 1 of 6 people found this review helpful
    I love Quinoa! ANd I love veggies! Done varietys of this already but not exactly. coool - 10/29/09

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  • Incredible!
    1 of 8 people found this review helpful
    This is delicious!!!!!!! - 10/29/09

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  • 1 of 7 people found this review helpful
    Already made it didn't know it. - 10/29/09

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  • 1 of 8 people found this review helpful
    going to try this tonight. - 10/29/09

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  • Ok, I tried this,and love it. it's so nice to try things I've never had before,and quinoa is new to me. I think,(or am starting to see),that variety is the key for me. Thanks to all for the helpful hints,as well! - 8/6/14

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  • I made this with carrots, spinach, green pepper and chick peas. I used flavor infused olive oil. It was quick, simple and good. It made a great cold lunch for me. - 6/11/14

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  • You can buy pre-washed quinoa - it will state this on the package. And agree toasting it in a dry skillet on low-med heat before using it in a recipe makes a delicious difference.
    - 3/7/14

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  • Describing this recipe as "protein-rich" is laughable. There's only 7.5g of protein! So to put that into perspective, this 300 calorie recipe is 25% of my calories for the day, but only provides 13% of my protein... I've made much better recipes than this just tossing together things from my fridge - 1/24/14

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  • After reading the comments I am going to try quinoa again. I tried it once and didn't like it. Bitter (didn't rinse) and cooked in a too small rice cooker. - 11/9/13

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  • I loved this. Because my husband doesn't like asparagus, I omitted it and used red bell pepper and 1/4 chopped red onion. I served it with salmon patties and it was a hit! - 10/30/13

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  • Adding nuts makes it a power recipe and adds more texture. And if you add chopped cilantro when serving is even more delicious. - 10/19/13

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  • This is great with chopped chicken breast and feta cheese mixed in. A wonderful full meal for those non-vegetarian eaters. - 9/7/13

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  • Very good - I prefer the vegetables roasted rather than steamed (as did several others.) - 9/6/13

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  • This was a good recipe...I however like a bit more spice. I added in some minced hot peppers from the garden. - 9/5/13

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  • All Quinoa is glutin free. - 9/5/13

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  • Has anyone made this? The recipe sounds good but does not match the picture at all. The tip says quinoa is a seed. I've never tried it. Can it be eaten raw? - 9/5/13

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  • Loved to dish. I loved the addition of the vinegar. Husband says it is a keeper. - 7/26/13

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  • Simple and nutritious! Thanks! - 7/11/13

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  • Quinoa is naturally gluten/wheat free. Anyone with gluten sensitivities can eat this safely. - 7/11/13

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  • Great recipe. For about the millionth time in SparkRecipes, though, the picture doesn't match. It seems to contain summer squash and no asparagus. And perhaps black sesame seeds or are those unusally large and symmetrical pepper grindings?

    PS: I think the red things are carrots w/ inaccurate colo - 7/11/13

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  • I will try this. Looks good. - 7/11/13

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  • I have a recipe that requires quinoa flakes. Does anyone know if quinoa flakes are a different form of quinoa, or is it the same product?
    - 7/11/13

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  • I liked this but won't add the dressing next time. I roasted the veggies and added shrimp. - 6/8/13

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  • Needed a flavor boost with leeks. But quinoa is my favorite side dish---just remember that it packs a punch, nutritionally, and the calories show it.
    - 4/8/13

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  • Easy to make, added many of the suggested add ons. - 3/21/13

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