Easy Tomato Quinoa Recipe | Vegan + GF

Look at how vibrant this dish is! I love foods like this, eve looking at the photos makes me want to be healthier. I think dishes like this easy tomato quinoa recipe are perfect for spring.  

It’s quick, it’s simple it’s fresh. Most importantly, it can be served hot or cold. It looks like the perfect dish to be served on a terrace on a sunny day, but it can be served warm if the sky is telling you it’s nearly summer but your thermostat is still screaming hello winter. But it can be meal prepped and served cold or as a packed lunch if it does warm up.  

This makes a great lunch or a lighter dinner, while still being filling thanks to the combination of the sweet potato and the quinoa. If you do wish to meal prep this dish, it will keep in the fridge for 4-5 days, so you could do a fairly simple meal prep for the whole working week in less than 30 minutes. 

Like the sound of a quinoa and vegetable based dish? Check out last week’s maple squash salad recipe.

Nutritional Information  

Spoiler: this dish is really good for you.  

Each serving of this recipe provides the full RDA of vitamins A, C ad K. it provides 13g of protein and 11g of fibre per serving. 

This recipe is also very high in several B vitamins, per serving you’ll get 50% of your daily folate, 45% of your daily B6, a quarter of your daily B1 and B2, and 20% of your daily B5. 

You’ll get an impressive 4.3mg of iron per serving, which is just under half of the recommended amount for women over 50 and men of all ages and just under a third of the recommended daily amount for women aged 18-50.  

Easy Tomato Quinoa Recipe

A healthy, easy tomato quinoa recipe that’s versatile enough for every meal. Perfect for lunches, midweek dinners or meal preps.  

This recipe is gluten free, dairy free, nut free and vegan. It does contain soy.  

5 from 1 vote

Print

Easy Tomato Quinoa Recipe

A healthy tomato quinoa recipe, perfect for lunches, midweek dinners or meal preps.

Course Dinner, Lunch

Keyword Tomato Quinoa Recipe

Prep Time 5 minutes

Cook Time 40 minutes

Total Time 45 minutes

Servings 2

Calories 386 kcal

Ingredients

Sweet Potato

• 1 large sweet potato peeled and cubed
• 1 tsp oil
• Generous amount of black pepper

Pot

• 100 g dry quinoa
• 3 cloves garlic thinly sliced
• 1 tsp oil
• 2 tbsp tomato puree
• Juice of one lemon
• 300 ml vegetable stock

Vegetables

• 200 g tenderstem broccoli chopped into small chunks
• 1 red pepper finely chopped

Instructions

1. Preheat oven to 190°c. Place 1 tsp oil on a baking tray and place in the oven while it heats up.

2. Once up to temperature, place the sweet potato on the tray, lightly toss in the heated oil and coat with a generous amount of black pepper then place in the centre of the oven for 30-35 minutes until tender but not yet crispy.

3. While the sweet potato is cooking, cook the quinoa. You can do this one of two ways. There’s the one pot version, or you can cook the vegetables separately. I personally prefer the texture if they’re done in two pans, but if you’re looking for simple and easy, one pot works too.
4. Thoroughly rinse your quinoa
5. Take a medium saucepan and place on low to medium heat. Once hot, add the remaining tsp of oil and add the sliced garlic and rinsed quinoa. Cook for 1-2 minutes, stirring constantly. Then add the tomato puree and continue to stir for another minute or two. Add the lemon juice and stock, then bring to the boil.
6. Once boiling, reduce the heat to the lowest setting then cover the pan and leave to cook for 15 minutes. After 15 minutes, remove the quinoa from the heat and leave covered for 5-10 minutes, then fluff with a fork before stirring in the remaining ingredients.
7. While waiting for the quinoa to settle, place a non-stick frying pan on medium heat. Add a few sprays of 1 kcal fry spray then add the diced pepper and chopped broccoli with a few sprigs of fresh rosemary and a pinch of chilli flakes. Cook for approximately 5 minutes, stirring regularly. Once cooked, add a dash of tamari, if using, then remove from the heat ready to combine with the other ingredients.
8. Stir your cooked vegetables into your quinoa, ready to serve!

Serve and enjoy!

Do you like the sound of this veggie quinoa recipe? What are you favourite healthy lunches?  

Until tomorrow, 

Sophie 

All information regarding nutrition comes from Cronometer unless otherwise stated.

5