Foodie Friday

Healthy Recipe of the Week

Nutrient-rich for 1 meal or double the ingredients for “meal prep” all week!

Quinoa and Roasted Vegetables

Image source: http://www.loveandzest.com/butternut-squash-beet-quinoa-salad/
*Image not representative of exact recipe.

 

Ingredients

  • 1 Beet
  • 1/4 Celery Root
  • 2 Red Onions
  • 1 pound Butternut Squash
  • 4 teaspoon Extra Virgin Olive Oil (divided)
  • 1 tablespoon Balsamic Vinegar
  • 1/4 teaspoon Salt (divided)
  • 1/4 teaspoon Black Pepper (divided)
  • 1/2 cup Quinoa
  • 1 cup Water
  • 2 cloves Garlic (crushed)
  • 1 cup Spinach or Kale (optional)

Directions 

Preheat oven to 350°F. Cut the celery root and beet into 1.5 inch pieces. Cut the red onion into 8 segments and the butternut squash into 2 inch pieces. Place all the vegetables in a baking dish. Add 2 teaspoons olive oil and balsamic vinegar. Season with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Stir thoroughly, cover and bake until vegetables are tender (30 – 40 minutes).

Rinse the quinoa. Place in a saucepan with water, garlic, remaining 2 teaspoons of olive oil, 1/8 teaspoon salt and 1/8 teaspoon black pepper. Bring to a boil. Reduce heat to low, cover and simmer about 12 minutes until quinoa is tender and most of the liquid has been absorbed. Add spinach or kale if desired. Remove the pan from the heat, but let the quinoa stand for a few minutes before serving.

Add the quinoa to the roasted vegetables and stir well. Enjoy!

Preparation

15 minutes

Cooking

40 minutes

Yield

2 servings

Nutrition Information

PER SERVING: 410 calories – 12g Total Fat – 70g Carbohydrates – 15g Total Sugar – 0g Added Sugar – 15g Fiber – 11g Protein – 400mg Sodium – 1280mg Potassium – 165mg Calcium – 4mg Iron

 

 

 

 

Reference

Health & Nutrition Letter (2018). Tufts University, March issue. Pg. 7.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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