Quinoa and Vegetable Saute

Author: Staff
A colorful dish healthy dish!
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Prep Time 15 minutes
Cook Time 42 minutes
Total Time 57 minutes
Course Bowls, Main Course, Side Dishes
Cuisine American
Servings 4
Calories 427.5 kcal


  • 1 tsp Grapeseed Oil
  • 1 medium Zucchini chopped
  • 2 cups Frozen Corn Kernels thawed
  • 1 medium Red Bell Pepper diced
  • 2 Roma Tomatoes diced
  • 1 1/2 cups Quinoa rinsed
  • 3 cups Water
  • 1 small Red Onion
  • 2 cups Edamame cooked, shelled
  • 3 tbsp Fresh Parsley chopped
  • 1/4 tsp Sea Salt
  • 1/4 tsp Black Pepper


  • Bring the 3 cups of water to a large saucepan on high heat
  • Salt the water
  • Reduce the heat to medium add the quinoa cook for 25- 30 minutes
  • Remove from heat and set aside
  • Heat the grapeseed oil in a large skillet on medium heat
  • Add the onion and the bell pepper cover and cook for 5 minutes
  • Add zucchini and cook uncovered for about 7 minutes
  • Add corn, tomatoes, edamame, and black pepper stir occasionally
  • Cook for 5 minutes
  • Add the cooked quinoa parsley and stir and serve

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Quinoa and Vegetable Saute
Amount Per Serving (1 Serving)
Calories 427.5 Calories from Fat 94
% Daily Value*
Fat 10.39g16%
Saturated Fat 1.37g9%
Sodium 172.55mg8%
Potassium 1179.97mg34%
Carbohydrates 68.01g23%
Fiber 11.69g49%
Sugar 9.92g11%
Protein 21.92g44%
Vitamin A 1517.12IU30%
Vitamin B1 0.53mg35%
Vitamin B2 0.4mg24%
Vitamin B3 3.71mg19%
Vitamin B5 1.47mg15%
Vitamin B6 0.63mg32%
Vitamin C 64.77mg79%
Vitamin E 3.2mg21%
Vitamin K 26.8µg26%
Calcium 99.07mg10%
Copper 0.74mg37%
Folate 422.47µg106%
Iron 5.67mg32%
Manganese 2.35mg118%
Magnesium 219.77mg55%
Phosphorus 524.15mg52%
Selenium 6.63µg9%
Zinc 3.71mg25%
Ess-Methionine 367.75mg
Ess-Tryptophan 231.37mg
Ess-Threonine 655.62mg
Ess-Phenylalanine 912.25mg
Ess-Arginine 1395.88mg
Ess-Lysine 1220.62mg
Ess-Leucine 1423mg
Ess-Isoleucine 683.12mg
Ess-Histidine 554.12mg
Ess-Valine 808.5mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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