Are you looking for a quick, healthy, and delicious meal that's also visually stunning? Look no further than this tri-colored quinoa recipe! This vibrant dish is packed with protein, fiber, and essential nutrients, making it a perfect choice for a healthy weeknight dinner or a satisfying lunch. It's surprisingly easy to make, even for beginners, and offers endless possibilities for customization. Get ready to experience a rainbow of flavors with this simple yet impressive recipe!
Ingredients:
- 1 cup tri-colored quinoa (a mix of red, white, and black quinoa)
- 2 cups vegetable broth (or water)
- 1 tablespoon olive oil
- 1/2 cup chopped red onion
- 1 cup chopped bell pepper (any color, or a mix!)
- 1 cup chopped cherry tomatoes
- 1/2 cup chopped fresh cilantro
- 1/4 cup lime juice
- 1 teaspoon cumin
- 1/2 teaspoon chili powder (optional, for a little kick)
- Salt and pepper to taste
Instructions:
Step 1: Rinse the Quinoa
Rinse the tri-colored quinoa under cold water until the water runs clear. This helps remove any saponins, which can give quinoa a slightly bitter taste.
Step 2: Cook the Quinoa
Combine the rinsed quinoa and vegetable broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is cooked through. Fluff with a fork.
Step 3: Sauté the Vegetables
While the quinoa is cooking, heat the olive oil in a separate pan over medium heat. Add the red onion and bell pepper and sauté for 5-7 minutes, until softened. Stir in the cherry tomatoes and cook for another 2-3 minutes.
Step 4: Combine and Season
Once the quinoa is cooked, add the sautéed vegetables to the pot. Stir in the cilantro, lime juice, cumin, chili powder (if using), salt, and pepper. Mix well to combine all the flavors.
Step 5: Serve and Enjoy!
Serve the tri-colored quinoa warm or cold. It's equally delicious on its own or as a side dish to grilled chicken, fish, or tofu.
Cooking Tips for the Best Tri-Colored Quinoa:
- For extra flavor: Toast the quinoa in a dry pan for a minute or two before cooking. This enhances its nutty flavor.
- Don't overcook: Overcooked quinoa can become mushy. Follow the cooking time instructions carefully.
- Get creative with vegetables: Feel free to experiment with different vegetables. Zucchini, corn, spinach, and black beans all work well.
- Add some protein: Boost the protein content by adding cooked chicken, chickpeas, or black beans.
- Make it a complete meal: Serve this healthy dish with a side of avocado or a dollop of Greek yogurt for extra creaminess and nutrients.
Variations:
- Mediterranean Quinoa: Add crumbled feta cheese, Kalamata olives, and sun-dried tomatoes.
- Mexican Quinoa: Stir in black beans, corn, salsa, and avocado.
- Asian Quinoa: Add edamame, shredded carrots, and a soy-ginger dressing.
Nutritional Information (per serving, approximate):
This recipe provides a good source of protein, fiber, and complex carbohydrates. The exact nutritional content will vary depending on the specific ingredients used. A single serving provides approximately:
- Calories: 250-300
- Protein: 8-10g
- Fiber: 5-7g
This delicious and nutritious tri-colored quinoa recipe is perfect for a healthy and easy meal. Its vibrant colors and customizable flavors make it a crowd-pleaser, and its quick cooking time makes it ideal for busy weeknights. Enjoy this simple yet satisfying dish, a true testament to the versatility and goodness of homemade cooking!