Sun-dried Tomato & Broccoli Quinoa
A colourful dish packed with veg but full of taste from the sun-dried tomato pesto. It also gives you the chance to vary your grains up a bit with the quinoa.
Equipment
- Steamer
- Hand Blender
Ingredients
- 200 g quinoa
- 2 broccoli (cut into bite sized florets and stem chunks)
- 2.5 tbsp rapeseed oil (or the oil from the sun dried tomatoes)
- 4 cloves garlic (peeled and crushed)
- 2 red onion (thickly sliced)
- 2 can chopped tomatoes
- 2 can black-eyed beans
- 10 sun-dried tomatoes (approx)
- 50 g pine nuts
- 1 tbsp nutritional yeast (optional)
- 3 tbsp chopped fresh basil
- 2 tbsp lemon juice
Instructions
- Put the quinoa on to boil for 15 mins, and the broccoli in the steamer.
- Heat 1 tbsp oil in a pan and fry the onion and 2 cloves garlic for 5 mins or until soft and translucent.
- Add the chopped tomatoes and beans to the onions once soft. Cook for another 10 mins.
- Meanwhile, create the pesto by hand blending the sundried tomatoes, remaining oil, pine nuts, nutritional yeast and last 2 garlic cloves. Add to the mix once it's been made.
- Add the fresh basil and cooked broccoli to the tomato mix, season with salt and pepper to taste and stir.
- Drain the quinoa, mix in the lemon juice and serve on the plates.
- Top with the broccoli and tomato mix.
Notes
Prep Tips:
If you don’t have a steamer, place the veg in a saucepan with a tbsp of water, place a lid on and steam fry. Check the water doesn’t run out or they’ll burn to the bottom…).
If you don't have a hand blender, you can just chop the sun dried tomatoes and pine nuts small and add them to the pan with the other pesto ingredients.
If you love cheese and want to cut a few steps, you can buy a jar of sun-dried tomato pesto and swap it for the pesto ingredients in the recipe.
If you want another speedy dinner, make a double pesto batch and have a pesto pasta dish (with some greens on the side) a couple of nights later. (Store it in an air-tight container in the fridge.)
Health Tips:
Quinoa is a great grain for vegans and vegetarians as is contains more protein and fats than other grains.
Eco Tips:
The broccoli stalk is edible too (and very good for you). As are any leaves attached. So don't just cut off the florets and bin the stalk, chop that into bite-sized pieces too, only ditch the end when it gets woody and hard to cut through.
NUTRITION: Amount and (% RDA)
Calories: 534kcal (27%)Carbohydrates: 72g (24%)Protein: 22g (44%)Fat: 22g (34%)Saturated Fat: 2g (13%)Trans Fat: 1gSodium: 412mg (18%)Potassium: 2019mg (58%)Fiber: 16g (67%)Sugar: 15g (17%)Vitamin A: 2271IU (45%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 5mg (25%)Vitamin B5: 3mg (30%)Vitamin B6: 1mg (50%)Vitamin C: 301mg (365%)Vitamin E: 8mg (53%)Vitamin K: 337µg (321%)Calcium: 259mg (26%)Copper: 1mg (50%)Folate: 322µg (81%)Iron: 8mg (44%)Manganese: 3mg (150%)Magnesium: 234mg (59%)Phosphorus: 581mg (58%)Selenium: 13µg (19%)Zinc: 4mg (27%)
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