Quinoa vegetable stir fry

Overall Pan Nutritional Values ​​(Approximations):

• Calories: approx. 350 kcal
• Proteins: approx. 12 g
• Fats: approx. 10 g
• Carbohydrates: approx. 50 g

Ingredients (For 4 servings):

• 200g quinoa
• 400 ml vegetable broth
• 1 red pepper, diced
• 1 yellow pepper, diced
• 1 small zucchini, diced
• 1 small eggplant, diced
• 1 red onion, finely chopped
• 2 cloves of garlic, finely chopped
• 200 g cherry tomatoes, halved
• 100g spinach
• 100 g feta cheese, crumbled (optional)
• 2 tbsp olive oil
• Salt and pepper, to taste
• Fresh herbs (e.g. parsley, basil) for garnish

Directions:

1. Cooking the quinoa: Rinse the quinoa under cold water until the water runs clear. Place the quinoa and vegetable broth in a pot. Bring it to a boil, then reduce the heat, cover the pot and simmer for 15-20 minutes until the quinoa has absorbed the liquid. Remove the pot from the heat and let the quinoa rest, covered, for 5 minutes.

2. Prep vegetables: While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the onion and garlic and saute until soft. Then add the peppers, zucchini and eggplant and cook until the vegetables are soft, about 8-10 minutes.

3. Assemble the pan: Add the cooked quinoa and cherry tomatoes to the vegetables in the pan. Toss well to allow the quinoa to absorb the flavors. Then add the spinach and continue cooking until the spinach is wilted. Season with salt and pepper.

4. Serve: Divide the quinoa vegetable pan onto plates. Sprinkle the dish with feta cheese and garnish with fresh herbs.

This recipe provides a balanced mix of macro and micronutrients, is rich in plant-based proteins and fiber, and contains a variety of vitamins and minerals from the fresh vegetables. It is not only healthy, but also colorful and versatile in terms of taste.

Bon appetit!