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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
    1 zucchini
    8 spears of fresh asparagus
    1 T rice wine vinegar
    2 T olive oil
    1 t fresh thyme, leaves removed from stem
    black pepper to taste

Tips


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. Using a "Y" shaped peeler, peel the carrots and zucchini into strips. Snap the woody ends off the asparagus. Cut the asparagus into 2-inch sections. Steam the vegetables for 3-4 minutes.

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 1/2 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

  • AHHGEE


    180 of 183 people found this review helpful
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    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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  • CHRISTELW

    Very Good
    83 of 90 people found this review helpful
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    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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  • NGAIBRUCE


    79 of 85 people found this review helpful
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    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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  • GEMINI-SKY


    69 of 70 people found this review helpful
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    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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  • LYNZISMOMV

    Very Good
    58 of 59 people found this review helpful
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    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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  • SUEBDOO93

    Very Good
    45 of 45 people found this review helpful
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    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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  • FURBALLDTH

    Incredible!
    38 of 38 people found this review helpful
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    I add beans - 10/29/09

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  • KWIATKI

    Incredible!
    34 of 40 people found this review helpful
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    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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  • SANDALEIN

    Good
    31 of 33 people found this review helpful
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    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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  • CAPRICAMAY

    Very Good
    27 of 28 people found this review helpful
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    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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  • LMCBUDDY

    Incredible!
    23 of 23 people found this review helpful
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    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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  • BENNAK

    Incredible!
    22 of 25 people found this review helpful
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    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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  • JANWHOSOEVER

    Very Good
    21 of 21 people found this review helpful
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    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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  • ILLINITEACHER52


    21 of 22 people found this review helpful
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    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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  • KERRIEM123


    21 of 22 people found this review helpful
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    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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  • AKELAZ

    Very Good
    18 of 20 people found this review helpful
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    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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  • MNTGRL


    15 of 22 people found this review helpful
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    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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  • CAFE_AEBEE

    Incredible!
    15 of 15 people found this review helpful
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    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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  • TRICIAN13

    Very Good
    14 of 17 people found this review helpful
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    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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  • CHANTEE1

    Very Good
    12 of 13 people found this review helpful
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    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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  • SERVINGTHRUPT


    12 of 19 people found this review helpful
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    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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  • KMICHA


    11 of 14 people found this review helpful
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    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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  • NANCYLEE46


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

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  • PHDNPROBIN

    Very Good
    9 of 12 people found this review helpful
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    I substitue orzo instead of quinoa and it is GREAT! - 7/26/10

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  • IC3SKAT3R

    Incredible!
    9 of 16 people found this review helpful
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    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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  • CYCLINGSANDY

    Incredible!
    7 of 7 people found this review helpful
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    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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  • TREATL


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

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  • KFHILLTOP

    Very Good
    7 of 9 people found this review helpful
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    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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  • 2009GETINLINE

    Incredible!
    7 of 8 people found this review helpful
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    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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  • BLAIR1957

    Incredible!
    6 of 6 people found this review helpful
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    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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  • MARYBETH2010

    Incredible!
    5 of 5 people found this review helpful
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    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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  • KPHICKEY


    5 of 12 people found this review helpful
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    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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  • MAY18TH

    Incredible!
    4 of 5 people found this review helpful
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    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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  • NORASPAT

    Good
    4 of 4 people found this review helpful
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    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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  • CPESCE1


    4 of 4 people found this review helpful
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    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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  • VICD25

    Very Good
    4 of 4 people found this review helpful
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    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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  • -POOKIE-

    Bad
    4 of 15 people found this review helpful
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    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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  • LADYPINKR


    4 of 6 people found this review helpful
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    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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  • CONNECTED1


    4 of 7 people found this review helpful
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    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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  • LAYERSOFLOVE1

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

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  • EGRAMMY

    Incredible!
    3 of 5 people found this review helpful
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    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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  • CATNURSE1


    3 of 5 people found this review helpful
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    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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  • CATHYK231


    3 of 5 people found this review helpful
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    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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  • MINDYWINN


    2 of 2 people found this review helpful
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    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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  • CRISMEISTER

    Very Good
    2 of 4 people found this review helpful
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    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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  • WISEWIFE

    Bad
    2 of 15 people found this review helpful
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    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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  • DRUSHKA26

    Incredible!
    2 of 3 people found this review helpful
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    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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  • WALKZWDOGZ


    2 of 3 people found this review helpful
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    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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  • HEATHBAR35

    Incredible!
    2 of 2 people found this review helpful
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    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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  • SUZAN3

    Incredible!
    2 of 2 people found this review helpful
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    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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  • NINALEE35

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

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  • JAVAGAL47


    2 of 5 people found this review helpful
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    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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  • ELSEEBEE

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

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  • T-REX-FLYER


    2 of 5 people found this review helpful
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    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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  • CRIKKIT1


    2 of 11 people found this review helpful
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    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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  • SSCEARCE


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

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  • GREASE31

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

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  • KARENBFIT

    Incredible!
    1 of 1 people found this review helpful
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    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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  • JOANELAINE5

    Incredible!
    1 of 1 people found this review helpful
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    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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  • BECKYRICHA


    1 of 1 people found this review helpful
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    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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  • ISLANDWATER


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

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  • ANNMH185

    Very Good
    1 of 2 people found this review helpful
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    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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  • PK2H2000


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

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  • JOYTORJ


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

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  • RANJINI4

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

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  • SMBIZGURU


    1 of 2 people found this review helpful
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    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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  • JANENE413

    Very Good
    1 of 1 people found this review helpful
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    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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  • LLLLLLIN


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

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  • JUHOEG


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

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  • TATACRUZ

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

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  • RIVERUN

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

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  • DEBBIEK60

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

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  • REBECKY44


    1 of 5 people found this review helpful
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    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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  • CHAKRA2

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

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  • DIGBOI

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

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  • COLORADONANA


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

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  • PATRICIAANN46

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

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  • THERESEMB1


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

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  • MICHELLEFROST


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

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  • MADZI88


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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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  • AVMACGRAMMY


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

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  • SCORPIOLILY16

    Very Good
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    First time i've ever tried quinoa and totally love it! Will have to try it toasted next time.
    The vinaigrette was tasty - I added a little mirin and seasame oil and it was great. - 3/2/13

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  • CANDYPA


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    I love quinoa too. Please be careful if you get oxalate kidney stones. Quinoa is high is oxalates along with nuts, seeds, grain, soy, chocolate, spinach, swiss chard, etc, etc. - 3/2/13

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  • GRACEISBEST

    Very Good
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    Healthy and tasty! - 3/2/13

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  • LINPIN54

    Very Good
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    Added chicken breast. Very good. - 12/30/12

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  • RHONDARILEY4


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    it really looks good i dont kmow if i could make it myswelf - 12/29/12

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  • AMATHEW

    Very Good
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    very good - 12/23/12

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  • MARTHA-ANN

    Incredible!
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    Very tasty!
    I also like it hot topped with fresh fruit for breakfast...yummy! - 11/30/12

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  • ABENSKE

    Good
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    Not the best quinoa recipe I've tasted, but it was good. - 11/23/12

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  • KYLAR_STERN


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    Protein rich? it is 16% protein, which is under even Spark's guideline. I have no idea why Quinoa is hailed as a high protein food. Brown rice and whole wheat pasta are just as good protein sources, and those are very clearly good, complex carbs. - 11/20/12

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  • MASTERBEASTER


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    The picture doesn't honestly represent the recipe. It appears to contain red and yellow vegetables (peppers?) but the recipe does not call for them. - 11/20/12

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  • DAHLEEA


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    This is a great recipe to bring to a BBQ, picnic or potluck. A lot better for you than macaroni salad and there is no mayo to worry about spoiling in the heat.
    I like to add roasted beets when I make it. It adds a nice color contrast and is delicious. - 9/8/12

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  • CMFARRELL36


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    I'll be trying this over the weekend.
    One thing I would say, even beforehand, is that I'll dice my veg rather than making ribbons.
    Quinoa is small grains, and I reckon it will be easier to eat in forkfuls or spoonfuls. That won't happen with longer ribbons of carrot and courgette. - 9/6/12

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  • KARYLIP

    Good
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    I used broccoli instead of asparagus and it was great. - 9/6/12

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  • JENNY160


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    Love it and have made it with roasted vegetables as well. Also very good with fresh rosemary. - 9/6/12

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  • 2DIETORNOT2DIET


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    I like to cook my quinoa with broth it gives it more favor. (whatever is your favorite) - 9/6/12

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  • STUFFNEARTABOR


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    This vegan dish is wonderful. I hope someday that SP will post pictures that actually match the recipe. - 9/6/12

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  • DACLARK17


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    The difference between one serving of Quinoa and Basmati Rice is 3 grams of protein more for the Quinoa and 4 more grams of carbs for the Rice. However, according to the SP the RIce have WAY more nutrients. Adding protein will boost the calories but make it a complete vegetarian dish - 9/5/12

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  • MIZINA730

    Incredible!
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    I love quinoa. It's high in protein for a grain. Great for rounding out a vegetarian meal. I'm always looking for quinoa recipes. - 9/5/12

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  • SHAROND642

    Incredible!
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    I like my quinoa cooked with vegetable or chicken broth too. I think it gives it more flavor. I have mixed it with so many things and it is always good. I like the red bird seed, uh quinoa too. - 9/5/12

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