Vegetable confetti quinoa

Chock full of vegetables and colour this satisfying side dish is delicious served alongside chicken or turkey for dinner. 

by Emily Richards PH Ec.
236 cal Serves 4-6
Prep time 0h 15m
Cook time 0h 25m
Total time 0h 40m
Vegetable confetti quinoa on a wooden plate and a wooden spoon

Ingredients

Directions

  1. Step 1

    Combine quinoa, vegetable broth, orange rind and juice in a saucepan and bring to a boil. Reduce heat to low; cover and cook for about 15 minutes or until liquid is absorbed and quinoa is tender. Fluff into a large bowl; keep warm.

  2. Step 2

    In a large nonstick skillet, heat oil over medium heat. Cook onion and garlic for 3 minutes or until softened. Stir in carrot, zucchini, red and yellow peppers and cook for 5 minutes or until tender crisp. Add pepper. Stir into quinoa mixture with basil.

Tips

  • Use up leftovers in a salad and add some chickpeas and a splash of vinegar for a full meal lunch idea.

Nutritional information

Per serving (1⅓ cups /325 mL)

Calories
236
Protein
7 g
Sodium
137 mg
Potassium
579 mg
Total fat
5 g
Saturated fat
1 g
Carbohydrates
42 g
Fibre
6 g
Sugars
9 g
Added sugars
3 g

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2015.

Favourite recipes

Oatmeal chococranberry cookies in a mason jar beside a cookie and glass of milk
Desserts and baked goods

Oatmeal choco cranberry cookies

In these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberries on kitchen counter
Breakfast

Muesli muffins with almonds and cranberries

Whole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot frites
Poultry

Turkey burger casserole with parsnip and carrot frites

This casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Roasted red pepper, squash, sweet potato, carrot and cauliflower in a casserole dish
Side dishes

Maple roasted vegetables

Delectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Two Wild rice and apple stuffed acorn squash halves
Side dishes

Wild rice and apple stuffed acorn squash

The sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Chicken tortellini pasta salad on a blue serving platter with bowl of cherry tomatoes, dressing and a basil sprig on the side.
Soups and salads

Mediterranean tortellini pasta salad

Watch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6
Winter vegetable pork ragout
Meat

Winter vegetable pork ragout

A comforting meal on a cool evening that warms the kitchen and smells delicious as it simmers.
Prep: 5 mins 170 cal Serves 10