Light Quinoa Dish Recipe for Summer Days

Ingredients:

2 tablespoons oil

1 cup quinoa

1 and three-quarters cups boiling water

2 grated carrots, 1 large peeled and grated zucchini, and squeezed of its liquids

1 medium diced onion, 2 teaspoons crushed garlic or 2 chopped garlic cloves

Bell pepper pieces / mushrooms – optional but enhances the flavor

About 1/2 cup finely chopped parsley and cilantro

Spices – salt, pepper, sweet paprika, turmeric – to taste

Preparation:

Fry the onion and garlic on low heat in 2 tablespoons of oil. After 2-3 minutes, add all the chopped and grated vegetables and continue frying with the onion for another 5 minutes on low heat. Add the quinoa and mix together with the vegetables. Gently add the spices (be careful not to make it too salty or spicy) and mix together.

Add the boiling water and mix. Increase the heat until boiling, and after boiling, reduce the heat and cook for about 15 minutes.

In the summer, it is recommended to serve the dish as a cold / lukewarm salad.

Dietitian's Note:

Quinoa is marketed and consumed as a whole grain (though it is not actually part of the grain family). It is rich in complete protein, iron, potassium, magnesium, and several B vitamins. To enhance iron absorption from quinoa, it is recommended to eat it alongside foods rich in vitamin C, such as tomato or bell pepper. Additionally, quinoa is high in dietary fiber, aiding in sugar balance and increasing the feeling of fullness. Quinoa is gluten-free and thus suitable for celiac patients.

Nutrition Table for a serving containing 4 heaping tablespoons of quinoa (about half a cup after cooking)

Einat Mazor Bakhar is a clinical dietitian at the DMC Center for Diabetes and Obesity Treatment