4.4 from 24 votes
Quinoa with Zucchini and Onions
Serves 4 as a meal and between 6 and 8 as a side.
Total Time
30 mins
Servings: 4 servings
Calories: 368 kcal
Course:
Main Course , Salad
Cuisine:
Vegetarian
Ingredients
- 800 g of zucchini cut into 5mm thick slices, courgettes
- A knob of butter
- 2 tablespoons of rapeseed or olive oil
- 3 in onions peeled, cut half and then sliced thinly
- leaves A few sprigs of thyme only
- 3 cloves garlic finely chopped
- 200 g of quinoa
- a good handful of flat leaf parsley roughly chopped
- A squeeze of lemon juice
- 50 g of pine nuts lightly toasted
- sea salt and freshly ground pepper
Instructions
- Place a large frying pan over a medium heat, add the oil and butter and once the butter has melted add the zucchini, onions, thyme and salt and pepper. Cook for 20 to 25 minutes, stirring from time to time, until the zucchini and tender and starting to turn golden. Add the garlic and fry for another couple of minutes.
- While the zucchini and onions are cooking, rinse the quinoa in several changes of cold water and then place in a saucepan along with plenty of cold water and a pinch of salt. Bring to the boil and then reduce the heat and simmer for 12 minutes or until the quinoa is tender and the long white kernels are coming away from the seeds. Tip into a sieve and leave to drain and steam.
- Combine the quinoa and zucchini and onions and toss to mix well. Add the parsley, lemon juice, salt and pepper and stir well. Check the seasoning and adjust as necessary. Serve topped with toasted pine nuts.
Cup of Yum
Notes
- You will need to ensure you have a very large frying pan to cook the zucchini and onions so that they cook properly rather than steam. I didn't have pine nuts to hand so substituted slivered almonds, which worked well.
Nutrition Information
Calories
368kcal
(18%)
Carbohydrates
40g
(13%)
Protein
11g
(22%)
Fat
19g
(29%)
Saturated Fat
2g
(10%)
Sodium
19mg
(1%)
Potassium
887mg
(25%)
Fiber
5g
(20%)
Sugar
5g
(10%)
Vitamin A
400IU
(8%)
Vitamin C
36.5mg
(41%)
Calcium
60mg
(6%)
Iron
3.7mg
(21%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 368
% Daily Value*
| Calories | 368kcal | 18% |
| Carbohydrates | 40g | 13% |
| Protein | 11g | 22% |
| Fat | 19g | 29% |
| Saturated Fat | 2g | 10% |
| Sodium | 19mg | 1% |
| Potassium | 887mg | 19% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
| Vitamin A | 400IU | 8% |
| Vitamin C | 36.5mg | 41% |
| Calcium | 60mg | 6% |
| Iron | 3.7mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.