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.
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