Mediterranean Vegetables with Quinoa
Mediterranean Vegetables with Quinoa
Quinoa loaded with yummy Mediterranean-style vegetables... Healthy side dish for your favorite grilled meat or makes a great vegetarian or gluten free entrée too! Full of flavor, nutrients ... plus it’s low in fat. Serve it hot or as a cold yummy salad!
Mediterranean Vegetables with Quinoa
Yield: 6 side servings or 3 - 4 entrée portions
Ingredients:
1 cup quinoa
2 cups chicken or vegetable broth
or 2 cups water and 2 teaspoons soup base
3 tablespoons olive oil
1 medium onion, chopped
6 – 7 cloves garlic, minced
2 large carrots, peeled and sliced
1 zucchini, sliced and quartered
1 yellow summer squash, sliced and quartered
3 – 4 gourmet peppers, assorted colors, chopped
1 large tomato, diced
1 teaspoon Dijon mustard
1 teaspoon kosher salt
1/2 teaspoon black pepper
2 – 3 tablespoons balsamic vinegar (I used fig balsamic!)
3 – 4 sprigs fresh oregano, finely chopped (~ 2 tablespoons)
or 1 teaspoon dried oregano
Equipment needed:
1 1/2 cup saucepan
Liquid and dry measuring cups
Measuring spoons
Cutting board
Chef knife
Serrated knife
Large 12-inch skillet or wok
Rubber spatula
I love mixing fresh vegetables with grains or pasta to create unique side dishes. This dish originated in my Foods 3 classes during our Mediterranean cooking unit. My students were to find a dish that could be prepared within our class time restraints of 43 minutes. The original student’s recipe lacked many seasonings, so after a little tweaking... this recipe was created! Perfect recipe to get the family involved in dinner prep too. Preparing food often encourages kids to try a new dish or eat their veggies. I hope you enjoy the blend of vegetables and quinoa, seasoned with a bit of balsamic and mustard for a little zing! Grab your cutting board & let’s cook!
Until the past few years, I never really knew quinoa existed... let alone eat it! My students were experimenting with unusual grains and chose quinoa. Quinoa is a grain prepared in a similar manner to rice. Pretty simple! Water and quinoa with a sprinkling of salt, simmered. I love using broth to add more flavor to rice or other plain grains. My son left me with a huge bag of quinoa when he moved, so decided to use it up... Perfect excuse to make this vegetable dish. Begin by placing the quinoa in with the broth in a saucepan with a lid. Bring to a boil and reduce to a simmer. Simmer for about 12 – 14 minutes or most of the moisture is absorbed. Give it a stir, turn off the heat and allow to rest while you prep the remaining ingredients. (Also, may try this recipe substituting rice for quinoa)
Like I said earlier, this recipe is super easy and ready in under an hour! While the quinoa is simmering, prep your vegetables per the recipe above. This recipe also uses many of the cutting techniques necessary to cook well... great practice too! Chopping, dicing, slicing, mincing... So, grab your cutting board and get to it. Here is where sharing the prepping task is fun too!
After your veggies are ready, place a large skillet or wok over medium high heat for 3 – 4 minutes. Add olive oil, onions, garlic and carrots and sauté for 3 – 4 minutes or onions begin to soften. Add zucchini, summer squash and peppers, salt and pepper ... continue to stir and sauté, for another 5 - 6 minutes. Vegetables will be slightly soft, bright colors and hot... not squishy!
First, fluff up the saucepan of quinoa before adding it to the skillet of cooked vegetables. Stir the quinoa into the sautéed veggies until uniformly combined. While the mixture is heating, dice tomatoes, using a serrated knife. Finely chop the oregano. I have an herb garden, so fresh herbs are plentiful during the summer months. I have used dried oregano too with great results! Add the tomatoes, oregano, Dijon mustard and balsamic vinegar last... Stir well. I often visit olive oil and balsamic vinegar stores and love purchasing flavored vinegars for salad dressings and cooking. I used a fig balsamic for this dish, which gives it a slightly sweet, tangy flavor. Regular balsamic works well too, use whatever you have... experimenting with different flavors is always fun too! Stir the skillet ingredients well to incorporate the flavors into every bite and heat throughly, ~ 3 - 4 minutes. When the pan is steaming... Your meal is ready!
Doesn’t your pan look and smell amazing? So bright and colorful... Great meal appeal!! Give it a taste and add more salt, pepper or balsamic to your liking. Mediterranean Vegetables with Quinoa can be served hot with grilled meats... like my lamb chops above. It also makes a great saladtoo! I usually add a little more balsamic, if serving cold... but up to you! Serve it as a great vegetarian entrée ... also, gluten free. Dinner’s ready... Enjoy!!
** For Lamb Chops: Drizzle olive oil on chops. Sprinkle with salt & pepper, garlic powder, fresh or dried oregano… maybe a sprinkle of lemon. Allow to meld flavors for ~ 10 - 15 minutes. Grill on each side for 4 - 5 minutes for medium rare, 5 - 6 for medium… Enjoy!!