Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Cider | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 250 mL (1 cup) quinoa, rinsed well
- 440 mL (1 ¾ cups) sodium-reduced vegetable broth
- 1 clove garlic, minced
- 5 mL (1 tsp) chopped fresh thyme or 2 mL (½ tsp) dried thyme leaves
- 2 red, yellow or green bell peppers, seeded and quartered
- 1 carrot, peeled and sliced lengthwise
- 1 zucchini, sliced lengthwise
- 10 mL (2 tsp) vegetable oil
- 2 mL (½ tsp) grated lemon rind
- 1 mL (¼ tsp) ground pepper
- 60 mL (¼ cup) chopped fresh basil
- 30 mL (2 tbsp) cider or white wine vinegar
- 15 mL (1 tbsp) lemon juice (about ½ lemon)
Directions
In a non-stick skillet set over medium heat, toast quinoa, stirring frequently for about 5 minutes or until starting to pop. Pour in vegetable broth, garlic and thyme, stir and bring to a boil. Once boiling, reduce heat to low; cover and cook for about 15 minutes or until broth is absorbed; set aside.
Meanwhile, in a large bowl, toss together peppers, carrot and zucchini with oil, lemon rind and pepper. Place on greased grill over medium-high heat and grill, turning occasionally for about 10 minutes or until golden and tender crisp. Remove to cutting board and chop into bite-size pieces. Return to bowl.
Fluff quinoa with a fork and put into bowl with grilled vegetables. Stir in basil, vinegar and lemon juice until combined.