Recipes
Peach-and-Raspberry-Eton-Mess

Tomato, chilli and capsicum quinoa

Tomato, chilli and capsicum quinoa

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Ingredients
  • 1 tablespoon olive oil
  • 2 cloves garlic, crushed
  • 1 onion, finely sliced
  • 1 red capsicum, seeded and diced
  • 4 medium, ripe tomatoes, roughly chopped
  • 1 red chilli, seeded, finely chopped
  • 1 cup white quinoa
  • 3 cups gluten free vegetable stock
  • 3 Tbsp roughly chopped flat-leaf parsley
  • ½ cup Vitasoy Soy Milky Regular
  • freshly ground black pepper
  • 1⁄3 cup chopped coriander
Instructions
  1. Heat the olive oil in a large non-stick frying pan over medium heat. Add the garlic, onion, capsicum, tomato and chilli and cook until the onion has softened.
  2. Turn up heat to high and add the quinoa and stock. Stir well and bring to the boil, then reduce the heat to medium-low and simmer for 15-20 minutes, stirring occasionally, until the quinoa is tender and nearly all of the stock has been absorbed. Stir through parsley and Vitasoy Soy Milky Regular and heat for a further 2 minutes. Turn off heat, season with pepper and serve in a large serving dish topped with chopped coriander.
Nutritional Analysis – Amount per Serve
Energy 1057kJ
Protein 9.6g
Total Fat 8.1g
Saturated Fat 1.4g
Carbohydrate 33.6g
Sugar 5.2g
Sodium 427mg
Calcium 133mg