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Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Full of flavor.
Diet Types: Vegan, Vegetarian, Wheat Free
Ingredients:
  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • 1/2 Spanish onion, finely chopped
  • 1 medium carrot, shredded
  • 1/2 teaspoon Cumin
  • 1 cup Quinoa, rinsed
  • 2 1/2 cups water or Vegetable Stock
  • 1/2 teaspoon salt
  • 1 bay leaf
    •
    Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    In a medium saucepan, heat the oil over medium heat. Add the onion and garlic and saute for 3-4 minutes, or until onion is translucent. Add the carrot and Cumin and saute 1 minute more. Add Quinoa and stir to mix with vegetables. Saute 2-3 minutes. Add the water, salt and bay leaf, bring to a boil, reduce heat and simmer, covered, for 15-20 minutes, or until the water is absorbed. Remove bay leaf. Fluff with a fork before serving.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 190
    Calories from Fat 33
     % Daily Value*
    Total Fat 4g6%
      Saturated Fat 0g2%
      Mono Fat 2g 
    Sodium 312mg13%
    Total Carbs 34g11%
      Dietary Fiber 4g14%
    Protein 6g 
    Iron29%
    Calcium4%
    Vitamin B-610%
    Vitamin C4%
    Vitamin E2%
    Vitamin A51%
    Selenium1%
    Manganese55%
    Copper20%
    Zinc11%
    Pantothenic acid5%
    Niacin8%
    Riboflavin12%
    Thiamin7%
    Folate7%
    Potassium12%
    Phosphorus19%
    Magnesium24%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.