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Cilantro Lime Vegetable Quinoa

Heart-Check Certified Cilantro Lime Vegetable Quinoa recipe from Upfield
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Cilantro Lime Vegetable Quinoa

This quinoa dish will delight vegetarians 和 meat-eaters alike. It’s hearty enough to serve as a main dish. Chili, cumin 和 cilantro give it a delicious south-of-the-border kick.

This recipe from I Can’t Believe It’s Not Butter is an American Heart Association Heart-Check Certified Recipe.

成分

份   4   服务规模   1杯半

  • 1石灰
  • 12 ounces zucchini 和/or yellow squash, sliced into 1/4-inch thick half rounds, 3 cups
  • 1杯切碎的洋葱
  • 1 1/2 teaspoons 辣椒粉
  • 1/2 teaspoon ground cumin
  • 1/4茶匙盐
  • 2 cups reduced-sodium vegetable broth
  • 一杯藜麦
  • 4 cups baby kale, about 4 ounces
  • 1 cup low-sodium black beans (drained, rinsed)
  • 1 cup heirloom grape tomatoes, halved lengthwise
  • 香菜，用来装饰
  • 4 tablespoons soybean oil margarine spread

方向

Tip: Click on step to mark as complete.

  1. Zest 和 juice lime to yield 1 Tablespoon lime peel 和 1 Tablespoon lime juice; reserve.
  2. 熔化2 tb. butter substitute spray or margarine in medium pot over medium-high heat. 添加西葫芦, 洋葱, 辣椒粉, cumin 和 salt 和 cook until vegetables are tender-crisp, 大约5分钟, 搅拌几下.
  3. Add vegetable broth 和 bring to a boil. Stir in quinoa; reduce heat to medium 和 cook, covered, 15 minutes, or until liquid is absorbed.
  4. Remove from heat 和 stir in baby kale, black beans 和 remaining 2 Tbs. Promise® Buttery Spread. Cover 和 let st和 5 minutes.
  5. Stir in cilantro, tomatoes, reserved lime peel 和 lime juice. Serve with lime wedges.

营养成分

Cilantro Lime Vegetable Quinoa
卡路里卡路里
330 /份
蛋白质蛋白质
每份13克
纤维纤维
每份11克

营养成分

卡路里 330
总脂肪 10 g
饱和脂肪 2.5 g
反式脂肪 0.0 g
多不饱和脂肪 4.5 g
不饱和脂肪 2.0 g
胆固醇 0 mg
钠 410 mg
总碳水化合物 51 g
膳食纤维 11 g
糖 6 g
蛋白质 13 g

饮食交流
2 1/2 starch, 2 vegetable, 1 lean meat, 1 fat

 

This quinoa dish will delight vegetarians 和 meat-eaters alike. It’s hearty enough to serve as a main dish. Chili, cumin 和 cilantro give it a delicious south-of-the-border kick.

This recipe from I Can’t Believe It’s Not Butter is an American Heart Association Heart-Check Certified Recipe.

营养成分

Cilantro Lime Vegetable Quinoa
卡路里卡路里
330 /份
蛋白质蛋白质
每份13克
纤维纤维
每份11克
×
卡路里 330
总脂肪 10 g
饱和脂肪 2.5 g
反式脂肪 0.0 g
多不饱和脂肪 4.5 g
不饱和脂肪 2.0 g
胆固醇 0 mg
钠 410 mg
总碳水化合物 51 g
膳食纤维 11 g
糖 6 g
蛋白质 13 g

饮食交流
2 1/2 starch, 2 vegetable, 1 lean meat, 1 fat

成分

份   4   服务规模   1杯半

  • 1石灰
  • 12 ounces zucchini 和/or yellow squash, sliced into 1/4-inch thick half rounds, 3 cups
  • 1杯切碎的洋葱
  • 1 1/2 teaspoons 辣椒粉
  • 1/2 teaspoon ground cumin
  • 1/4茶匙盐
  • 2 cups reduced-sodium vegetable broth
  • 一杯藜麦
  • 4 cups baby kale, about 4 ounces
  • 1 cup low-sodium black beans (drained, rinsed)
  • 1 cup heirloom grape tomatoes, halved lengthwise
  • 香菜，用来装饰
  • 4 tablespoons soybean oil margarine spread

方向

Tip: Click on step to mark as complete.

  1. Zest 和 juice lime to yield 1 Tablespoon lime peel 和 1 Tablespoon lime juice; reserve.
  2. 熔化2 tb. butter substitute spray or margarine in medium pot over medium-high heat. 添加西葫芦, 洋葱, 辣椒粉, cumin 和 salt 和 cook until vegetables are tender-crisp, 大约5分钟, 搅拌几下.
  3. Add vegetable broth 和 bring to a boil. Stir in quinoa; reduce heat to medium 和 cook, covered, 15 minutes, or until liquid is absorbed.
  4. Remove from heat 和 stir in baby kale, black beans 和 remaining 2 Tbs. Promise® Buttery Spread. Cover 和 let st和 5 minutes.
  5. Stir in cilantro, tomatoes, reserved lime peel 和 lime juice. Serve with lime wedges.
 

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