AEGEAN HERB QUINOA WITH ROASTED VEGETABLES
This Aegean Herb Quinoa With Roasted Vegetables is a nourishing single-serve dish that brings together classic Mediterranean vegetables with the goodness of protein-rich quinoa. The roasted aubergine and bell pepper become tender and caramelised in the oven, while garlic granules and oregano infuse the entire bake with herby warmth. It’s a delicious and fibre-rich option that is light yet satisfying. This Aegean Herb Quinoa With Roasted Vegetables is perfect for lunch or dinner, which is a wonderful way to enjoy a balanced plate filled with plant-based whole foods, all while keeping things gluten-free and heart-healthy.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Bake, Roast, One-Pot Wonders
OCCASION/HOLIDAY
Spring, Summer, Potluck, Family Reunion, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Healthy, High Fibre, Wheat / Gluten-Free, Low Fat
DISH TYPE
Main Course
INGREDIENTS
There are the following ingredients for Aegean Herb Quinoa With Roasted Vegetables:
- 55 grams | 1.94 ounces | ½ cup diced aubergine
- 75 grams | 2.65 ounces | ½ cup bell pepper
- 45 grams | 1.59 ounces | ¼ cup cooked quinoa
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 1 gram | 0.04 ounces | ½ teaspoon oregano
- 1 gram | 0.04 ounces | pinch of garlic granules
- 1 gram | 0.04 ounces | salt to taste
- 1 gram | 0.04 ounces | black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 136.7 kilocalories
- Fat: 5.7 grams
- Saturated Fat: 0.7 grams
- Carbohydrates: 18.7 grams
- Sugars: 5.5 grams
- Sodium: 6.6 milligrams
- Fibre: 5.0 grams
- Protein: 3.5 grams
- Calcium: 34.4 milligrams
- Iron: 1.5 milligrams
- Potassium: 386.2 milligrams
PREPARATION
These steps are followed for the preparation of Aegean Herb Quinoa With Roasted Vegetables:
- Preheat The Oven: Set your oven to 190°C (375°F) and line a small baking dish with parchment paper or lightly grease it with olive oil.
- Toss The Vegetables: In a mixing bowl, combine the diced aubergine and bell pepper with olive oil, garlic granules and oregano. Mix until the vegetables are well-coated.
- Combine With Quinoa: Add the cooked quinoa to the seasoned vegetables and stir gently to combine evenly.
- Layer In Dish: Transfer the mixture into the prepared baking dish and spread it out evenly to ensure it bakes uniformly.
- Bake Until Tender: Place the dish in the oven and bake for 25 to 30 minutes or until the vegetables are tender and lightly caramelised on the edges.
- Serve And Enjoy: Remove from the oven and allow to cool slightly before serving. Add a sprinkle of fresh herbs or a squeeze of lemon juice on Aegean Herb Quinoa With Roasted Vegetables if desired.
PREPARATION TIME
10 minutes
COOKING TIME
30 minutes
TIPS
Here are some helpful tips for Aegean Herb Quinoa With Roasted Vegetables:
- Uniform Chopping:Chop vegetables uniformly so they roast evenly and cook at the same rate.
- Preparation Efficiency:Use pre-cooked quinoa to speed up prep time, so this can be done in batches and stored in the refrigerator.
- Bitterness Reduction:If the aubergine is very firm, then soak the cubes in salted water for 10 minutes and pat dry to remove bitterness.
- Single-Serving Solution:A small oven-safe ramekin works well for single-serving bakes like this.
- Moisture Retention:Add foil on top during the first 15 minutes if you want softer veggies without browning.
VARIATIONS
- Add Cheese: Sprinkle a tablespoon of crumbled feta on top before baking for added creaminess.
- Protein Boost: Mix in chickpeas or white beans for additional plant protein.
- Spice It Up: Add a pinch of smoked paprika or chilli flakes for a mild kick.
- Gluten-Free Alternative: Already gluten-free, but ensure spices are certified gluten-free for sensitive individuals.
- Low-Carbohydrate Version: Replace quinoa with finely chopped cauliflower for a grain-free base.
PREPPING AND STORAGE
- Refrigerator: Store the Aegean Herb Quinoa With Roasted Vegetables in an airtight container for up to 3 days. Reheat in the oven or microwave until warm.
- Freezer: Allow the bake to cool completely before freezing. Wrap tightly or use a sealed container. Freeze for up to 1 month. Thaw in the refrigerator overnight before reheating.
- Meal Preparation Tip: Make a double batch and divide into containers for ready-to-go lunches throughout the week.
