Zesty Lemon Herb Quinoa with Roasted Vegetables

Welcome, health-conscious food lovers! Today, I’m excited to share a mouthwatering low-carb quinoa recipe that’s both satisfying and nutritious. This Zesty Lemon Herb Quinoa with Roasted Vegetables is perfect for those looking to maintain a balanced diet without sacrificing flavor. Quinoa, often referred to as a superfood, is an excellent source of protein and fiber while being naturally gluten-free. Combined with a medley of roasted vegetables and brightened with lemon and herbs, this dish is sure to become a new favorite in your meal rotation. Let’s get cooking!

Nutritional Information

Here’s a detailed nutritional breakdown for the Zesty Lemon Herb Quinoa with Roasted Vegetables recipe, based on 4 servings:

Calories: Approximately 290 calories per serving

Macronutrients:

• Protein: 10g
• Carbohydrates: 40g
• Fiber: 6g
• Fat: 12g (of which 2g are saturated)

Micronutrients:

Vitamins:

• Vitamin A: 1,500 IU (30% Daily Value)
• Vitamin C: 120mg (200% DV)
• Vitamin E: 3mg (15% DV)
• Vitamin K: 70μg (88% DV)
• Folate: 80μg (20% DV)
• Thiamin (B1): 0.2mg (13% DV)
• Riboflavin (B2): 0.2mg (12% DV)
• Niacin (B3): 2mg (10% DV)
• Vitamin B6: 0.4mg (20% DV)

Minerals:

• Iron: 3mg (17% DV)
• Magnesium: 100mg (25% DV)
• Phosphorus: 240mg (24% DV)
• Potassium: 600mg (17% DV)
• Zinc: 2mg (13% DV)
• Copper: 0.4mg (20% DV)
• Manganese: 1.2mg (60% DV)
• Selenium: 8μg (11% DV)

Other notable components:

• Omega-3 fatty acids: 0.2g
• Omega-6 fatty acids: 1.5g
• Lutein + Zeaxanthin: 1,000μg

This dish is particularly high in:

1. Fiber: Supporting digestive health and promoting satiety
2. Vitamin C: Boosting immune function and acting as an antioxidant
3. Vitamin K: Important for blood clotting and bone health
4. Manganese: Essential for metabolism and bone formation
5. Magnesium: Supporting muscle and nerve function, energy production

The quinoa provides a complete protein source, containing all nine essential amino acids. The vegetables contribute significantly to the vitamin and mineral content, especially vitamins A and C from the bell peppers. The olive oil adds heart-healthy monounsaturated fats.

Zesty Lemon Herb Quinoa with Roasted Vegetables

Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy

Servings

4

servings

Prep time

15

minutes

Cooking time

10

minutes

Calories

450

kcal

A symphony of flavors, this Zesty Lemon Herb Quinoa tantalizes with every bite, blending nutty quinoa with sweet roasted vegetables.
The bright citrus notes dance on your tongue, while fresh herbs add an aromatic allure that’s simply irresistible.
Each forkful offers a perfect balance of textures and tastes, proving that healthy eating can be a gourmet experience..

Ingredients

• 1 cup uncooked quinoa, rinsed

• 2 cups low-sodium vegetable broth
  

• 1 medium zucchini, diced
  

• 1 red bell pepper, diced
  

• 1 yellow bell pepper, diced
  

• 1 small red onion, diced
  

• 2 tablespoons olive oil
  

• 2 cloves garlic, minced
  

• Zest and juice of 1 lemon
  

• 1/4 cup fresh parsley, chopped
  

• 2 tablespoons fresh basil, chopped
  

• 1/4 cup crumbled feta cheese (optional)
  

• Salt and pepper to taste

Directions

• Preheat your oven to 400°F (200°C).
• In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed and the quinoa is tender. Remove from heat and let it stand, covered, for 5 minutes.
• While the quinoa is cooking, prepare the vegetables. In a large bowl, toss the diced zucchini, bell peppers, and red onion with 1 tablespoon of olive oil, salt, and pepper.
• Spread the vegetables on a baking sheet in a single layer and roast in the preheated oven for 20-25 minutes, stirring halfway through, until they’re tender and lightly caramelized.
• In a small bowl, whisk together the remaining 1 tablespoon of olive oil, minced garlic, lemon zest, and lemon juice.
• Once the quinoa has finished cooking, fluff it with a fork and transfer it to a large serving bowl.
• Add the roasted vegetables to the quinoa and gently toss to combine.
• Pour the lemon-garlic dressing over the quinoa and vegetables, and mix well.
• Fold in the chopped parsley and basil.
• Taste and adjust seasoning with salt and pepper as needed.
• If desired, sprinkle crumbled feta cheese on top before serving.
• Serve warm or at room temperature.

Tips:

• Rinse the quinoa thoroughly before cooking to remove its natural coating, which can make it taste bitter.
  For extra flavor, try toasting the quinoa in a dry pan for a few minutes before adding the broth.
  Cut the vegetables into similar-sized pieces to ensure even roasting.
  Don’t overcrowd the baking sheet when roasting vegetables. Use two sheets if necessary for better caramelization.
  Zest the lemon before juicing it – it’s much easier this way.
  Let the quinoa rest for 5 minutes after cooking and then fluff with a fork for the best texture.
  Adjust the herbs to your taste – you can experiment with different combinations like cilantro, mint, or dill.
  For a warm salad, mix the dressing with the quinoa while it’s still hot to help it absorb the flavors better.

This Zesty Lemon Herb Quinoa with Roasted Vegetables is not only low in carbs but also packed with nutrients and bursting with flavor. The combination of protein-rich quinoa and fiber-filled vegetables will keep you feeling satisfied for hours. The bright lemon and fresh herbs add a refreshing touch, making this dish perfect for any season.

Feel free to customize this recipe by adding your favorite vegetables or swapping the feta for another protein source like grilled chicken or tofu for a vegan option. Enjoy this nutritious meal as a light lunch or as a side dish for dinner. Your taste buds and your body will thank you!