Managing diabetes requires careful attention to diet, and a plant-based approach can be incredibly beneficial. This doesn't mean bland salads and tasteless restrictions! This recipe shows how delicious and satisfying healthy eating can be, perfectly suited for those managing their blood sugar levels. We're making Lemony Herb Quinoa with Roasted Vegetables – a quick, easy, and supremely healthy meal packed with flavor and fiber. This recipe is perfect for quick dinner ideas, a healthy lunch, or even a satisfying weeknight meal.
Why This Recipe is Perfect for Diabetics
This Lemony Herb Quinoa with Roasted Vegetables is a fantastic choice for managing diabetes because it's:
- High in Fiber: Quinoa and vegetables provide ample fiber, which helps regulate blood sugar levels by slowing down the absorption of glucose.
- Low in Glycemic Index: The ingredients are naturally low on the glycemic index, minimizing spikes in blood sugar after eating.
- Rich in Nutrients: Packed with vitamins, minerals, and antioxidants, contributing to overall health and well-being.
- Easy to Customize: Adapt the vegetables to your preference and dietary needs, making it a versatile and adaptable recipe.
Ingredients: (Serves 2-3)
- 1 cup quinoa, rinsed
- 2 cups vegetable broth (low sodium)
- 1 cup broccoli florets
- 1 cup Brussels sprouts, halved
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 2 tablespoons olive oil
- 1 lemon, zested and juiced
- 2 cloves garlic, minced
- 1 tablespoon fresh herbs (parsley, oregano, thyme – mix and match!), chopped
- Salt and pepper to taste
Instructions:
Step 1: Roast the Vegetables
Preheat your oven to 400°F (200°C). Toss the broccoli, Brussels sprouts, bell pepper, and zucchini with 1 tablespoon of olive oil, salt, and pepper. Spread them evenly on a baking sheet and roast for 20-25 minutes, or until tender and slightly browned. Roasting brings out the natural sweetness of the vegetables.
Step 2: Cook the Quinoa
While the vegetables are roasting, bring the vegetable broth to a boil in a saucepan. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is cooked through. Fluffing the quinoa with a fork after cooking is essential for the best texture.
Step 3: Combine and Season
Once the quinoa and vegetables are cooked, combine them in a large bowl. Stir in the remaining olive oil, lemon zest, lemon juice, minced garlic, and fresh herbs. Season with salt and pepper to taste. The fresh herbs add a burst of flavour and are a great source of vitamins and minerals.
Step 4: Serve and Enjoy!
Serve warm. This dish is delicious on its own, or you can add a dollop of plain Greek yogurt (for those who tolerate dairy) or a sprinkle of toasted nuts for added texture and flavor.
Tips and Variations:
- Add Protein: For a more substantial meal, add chickpeas, lentils, or tofu to the roasting pan with the vegetables.
- Spice it Up: Add a pinch of red pepper flakes for a little heat.
- Different Vegetables: Feel free to substitute your favorite vegetables. Sweet potatoes, carrots, and asparagus all work well.
- Meal Prep Friendly: This recipe is great for meal prepping. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: 10-12 grams
- Fiber: 8-10 grams
- Carbohydrates: 50-60 grams
This easy recipe is a testament to how delicious and satisfying healthy eating can be. Enjoy this plant-based meal, knowing you're nourishing your body and supporting your overall well-being. Remember to always consult with your doctor or a registered dietitian for personalized dietary advice, especially if you have diabetes. This recipe is merely a suggestion and individual needs vary.