Full of vibrant colors, this healthy dish provides filling fiber, contains a variety of vitamins and minerals, and
the rosemary adds powerful antioxidants.
Recipe prepared by Chef Madhu Sharma
Nutrition Facts by Rachel Stahl, Culinary Nutrition Fellow
Recipe Yield: 4 servings
- 1 1/3 cups water
- 1/4 teaspoon turmeric root, thinly sliced or 1/4 teaspoon dried turmeric
- 8 sprigs rosemary, fresh, reserve stems or 1 1/2 tablespoons dried rosemary
- 1/2 cup quinoa, dry
- 1 1/4 tablespoons olive oil
- 1/4 teaspoon cumin seeds
- 1/4 teaspoon garlic clove, fresh, minced
- 1/4 teaspoon ginger, fresh, minced
- 1/4 cup red onion, diced
- 1/4 cup red bell pepper, diced
- 1/4 cup green beans, fresh, diced
- 1/4 cup portabella mushrooms, sliced
- 1/4 cup great northern beans, canned, low sodium, drained and rinsed
- 1/4 cup black beans, canned, low sodium, drained and rinsed
- Place water in a medium saucepan. Add turmeric, rosemary stems and boil for 5 minutes. Then, remove stems and add quinoa to boiling water. Reduce heat to medium-low, and simmer covered for about 15 minutes or until the quinoa is tender. Note: Once quinoa is done cooking, cover and set aside.
- While quinoa is cooking, heat olive oil in a skillet or medium sauté pan over medium heat. Add cumin seeds and cook until seeds turn red (approximately 30 seconds) then add garlic and ginger, cook until lightly browned, approximately 1 minute.
- Add onion, bell pepper, green beans and mushrooms. Cook for 3-4 minutes or until vegetables are fork tender.
- Stir in beans, cooking for an additional 1-2 minutes. After cooking, add rosemary to vegetable and bean mixture and set aside.
- Combine vegetable and bean mixture with quinoa, garnish with rosemary sprig and serve hot.
|Amount Per Serving|
|Total Fat 6g (33% of calories from fat)|
|Saturated Fat 0.8g (4.6% of calories from saturated fat)|
|Total Carbs 21g|
|Dietary Fiber 4g|