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Italian Vegetable Quinoa Bowls

Easy meatless meal with eggplant, zucchini, tomatoes & fresh basil. Inspired by ciambotta, a stew from Southern Italy. Vegan or vegetarian, Kosher.

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr
Servings: 4 servings
Calories: 326 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 1/2 pound eggplant, cubed, skin on
  • 1 pound tomatoes, or 1 can (14-15 oz) whole, diced, or crushed tomatoes
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 1 cup quinoa
  • 1/2 pound zucchini, sliced into rounds
  • 15 ounces cannellini or navy beans, drained (1 can)
  • 1/2 teaspoon oregano
  • Pinch cayenne pepper (adds spice)
  • 1/3 cup fresh chopped basil, divided
  • 2 tablespoons fresh lemon juice
  • salt and pepper
  • Chopped basil or flat leaf parsley for garnish (optional)
  • Grated parmesan or mozzarella cheese for garnish (optional)

Instructions

    Cup of Yum
  1. Place the cubed eggplant in a colander and sprinkle all of the pieces with salt. Let the eggplant sit for about 20 minutes till beads of water form on the surface of the eggplant. While waiting for the eggplant, it's a good time to chop and prep your other ingredients. When beads of water have risen on the eggplant, rinse the eggplant thoroughly and drain to get rid of the excess salt.Core the fresh tomatoes and place them in a blender or food processor. Pulse them till they are crushed (liquid but not completely smooth). If you are using canned whole or diced tomatoes, pour the whole can in and pulse them in the same way. Crushed canned tomatoes do not need to be processed.
  2. Heat olive oil in a skillet or saute pan over medium. Pour diced onion into the hot oil and saute for a few minutes till it softens. Add the minced garlic to the pot and let it saute for 1-2 minutes longer till aromatic.
  3. Add the cubed eggplant, crushed tomatoes, and 1/4 cup of water to the skillet. Stir and bring to a boil. Cover the skillet with a lid and reduce heat to a low simmer. Let the eggplant cook for 15 minutes.
  4. Meanwhile, rinse the quinoa thoroughly in a mesh strainer or sieve, drain.
  5. Bring 2 cups water to a boil in a saucepan. Pour the quinoa into the boiling water, bring back to a boil.Reduce heat to a simmer and cover the pot. Let the quinoa simmer for about 20 minutes till it becomes tender and all the liquid has been absorbed. Keep a close eye to make sure the quinoa doesn't dry out or burn.
  6. After the eggplant has cooked for 15 minutes, uncover the skillet and add the sliced zucchini, beans, oregano, cayenne pepper, and 3 tbsp of fresh chopped basil (the cayenne is very spicy, add with care). Stir, bring back to a low simmer, then recover the skillet. Let the mixture cook for about 15 minutes longer till the zucchini is tender.
  7. When the quinoa is done cooking, remove from heat and fluff with a fork. Stir in remaining 2 tbsp of fresh chopped basil and the fresh lemon juice. Season with salt to taste. Cover to keep warm and set aside.
  8. When the vegetable mixture is done cooking, remove from heat. Depending on how juicy your tomatoes are, there may be a lot of liquid in the pan. The vegetable mixture should be saucy but not overly liquid. If it seems watery, simmer it for a few minutes on medium high heat, stirring frequently, till the sauce reduces a bit. Season with salt and pepper to taste.
  9. Assemble your quinoa bowls. Divide the basil quinoa between four bowls.
  10. Top each portion of quinoa with the vegetable mixture.
  11. Top the vegetables with grated parmesan or mozzarella cheese, if desired. Garnish with fresh basil or flat leaf parsley.
  12. Serve warm.

Notes

  • You will also need: Blender or food processor, skillet or saute pan with lid, mesh strainer or sieve, saucepan

Nutrition Information

Calories 326kcal (16%) Carbohydrates 57g (19%) Protein 14g (28%) Fat 6g (9%) Sodium 243mg (10%) Potassium 838mg (24%) Fiber 12g (48%) Sugar 7g (14%) Vitamin A 1175IU (24%) Vitamin C 33.2mg (37%) Calcium 125mg (13%) Iron 5.1mg (28%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 326

% Daily Value*

Calories 326kcal 16%
Carbohydrates 57g 19%
Protein 14g 28%
Fat 6g 9%
Sodium 243mg 10%
Potassium 838mg 18%
Fiber 12g 48%
Sugar 7g 14%
Vitamin A 1175IU 24%
Vitamin C 33.2mg 37%
Calcium 125mg 13%
Iron 5.1mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.