Quinoa Tricolore with Roasted Vegetables


Quinoa with Roasted Vegetables

Ready in: 45 minutes
Yield: 4 servings

5.3 oz (150 g) quinoa tricolore
1 onion
1 garlic clove
1 (200 g) red bell pepper
1 chili pepper
4.2 oz (120 g) fresh broccoli
3 1/2 oz (100 g) carrots
10.5 oz (300 g) fresh pumpkin
9.8 oz (280) tomatoes
2 tablespoons butter
salt
freshly ground pepper
4.2 oz (120) feta cheese

1. Rinse the the quinoa thoroughly in cold water. In a medium saucepan, bring 11 2/3 oz (350 ml) of salted water to a boil. Stir in the quinoa, then lower the heat, cover partly, and cook for about 15 minutes until all the liquid is absorbed. (Add more water and cook for 5 minutes more, if the quinoa isn’t tender yet.) Rinse the quinoa again with cool water to remove the natural bitter taste. If you want the quinoa to have a very tender texture, let it stand covered for about 10 minutes. Remove to a big bowl and let it cool completely.

2. Cut the broccoli florets from the thick stalks, leaving 1-2 cm of stalk attached to the florets. Thoroughly rinse the broccoli florets under cold running water. Bring a medium-sized pot of salted water to a boil. Add the broccoli florets and cook until just tender, about 5-7 minutes. Drain and set aside to cool. Roughly chop the broccoli.

3. Peel the carrots and cut off the stem ends. Cut the carrots into cubes. Peel the onion, then finely chop it. Cut the bell pepper and chili pepper in half, discard the seeds and the white membranes. Cut the peppers into small cubes. Finely chop the onion and garlic clove. Wash and peel the tomato. Remove any seeds and stem ends. (Sieve the tomato juice into a small bowl.) Cut the tomato flesh into cubes.

4. Use a peeler to remove the skin from the pumpkin. Cut off the hard stems with a sharp knife. Then, cut the pumpkin in half and scrape it’s seeds with a tablespoon. (Refrigerate the remaining pumpkin until ready to use.) Cut the pumpkin into cubes. Heat 4 tablespoons of water in a pan over low-medium heat. Add the pumpkin and cook until tender for about 15 minutes, adding more water once evaporated. Add 1 tablespoon of butter and cook for 1 minute over medium heat until lightly browned. Set the pumpkin aside.

5. Heat the remaining butter in a separate non-stick frying pan until foamy. Add the garlic and onion and cook over low heat until softened, about 5 minutes. Season with salt and pepper. Raise the heat to a medium. Add the carrots, chili pepper and bell pepper and cook for 5 minutes more, stirring occasionally. Stir in the tomatoes and tomato juice and cook for 10 minutes more. Season lightly with salt and pepper.

6. Now add the pumpkin, broccoli and quinoa. Cover the pan, and let the mixture simmer for 5 minutes more, while stirring occasionally.

7. Cut the feta cheese into cubes. Add the feta cheese and gently toss with the vegetables. Serve warm.

Per serving:

Energy: 355 kcal / 1485 kJ
Fat: 14,6 g
Carbohydrates: 42,4 g
of which sugars: 14 g
Protein: 16,7 g
Fibre: 9,8 g


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