How many calories are in Quinoa with Vegetables?
Quinoa with Vegetables has about 290 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganHigh ProteinHigh FiberUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout Meals
Quinoa with Vegetables
Quinoa with Vegetables is a Dinner international recipe with 290 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
290 kcal
Total Time
20 min
Servings
1
Protein
25.9 g
About This Recipe
The story behind Quinoa with Vegetables
Quinoa with Vegetables is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around quinoa, broccoli, and asparagus.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 290 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Quinoa with Vegetables worth coming back to.
Ingredients
- Quinoa3/4 cup (150 g)
- Broccoli1/2 cup (45 g)
- Asparagus2 medium stalk (32 g)
- Peas1/4 cup (50 g)
- Olive Oil1/2 tablespoon (5 ml)
- Garlic1 clove (3 g)
Instructions
- 1
Step 1
For this recipe you need cooked quinoa.
- 2
Step 2
Chop the garlic, cut the broccoli into small florets and cut off the woody ends of the asparagus.
- 3
Step 3
Put the peas in a pot with boiling water and let boil for 6 minutes. Three minutes before finishing, add the broccoli and asparagus.
- 4
Step 4
Let boil the remaining time. One ready, remove, drain and set aside.
- 5
Step 5
Heat a pan over high heat. Once heated, pour the oil and stir-fry the garlic for 1 minutes over medium heat.
- 6
Step 6
Add the vegetables with the quinoa, then salt and pepper and mix well. Serve hot.
Nutrition Snapshot
Macros and micros at a glance
68/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
290
Protein
25.9g
Carbs
108.4g
Fat
14.1g
Fiber
15.2g
Micronutrients
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Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Quinoa with Vegetables can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Quinoa with Vegetables
How long does Quinoa with Vegetables take to make?
Quinoa with Vegetables takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Quinoa with Vegetables?
Most ingredients in Quinoa with Vegetables can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Quinoa with Vegetables?
Quinoa with Vegetables can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Quinoa with Vegetables?
Yes, Quinoa with Vegetables generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Quinoa with Vegetables?
Reheat Quinoa with Vegetables gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Quinoa with Vegetables up or down?
Yes. Quinoa with Vegetables is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Quinoa with Vegetables?
A large skillet, saucepan, or sheet pan works well for Quinoa with Vegetables. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Quinoa with Vegetables is cooked properly?
Quinoa with Vegetables is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Quinoa with Vegetables suitable for vegetarians?
Yes. Quinoa with Vegetables is suitable for vegetarians as written.
Is Quinoa with Vegetables gluten-free?
Yes. Quinoa with Vegetables is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Quinoa with Vegetables?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Quinoa with Vegetables ahead of time?
Quinoa with Vegetables can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Quinoa with Vegetables for my calorie or macro goals?
Quinoa with Vegetables already lands in a fairly high-protein range at about 25.9 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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