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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Vegetable Quinoa Bake

Source: dLife

Rice style dish with mixed fresh vegetables and quinoa.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	243.1

Total Carbs	37.2 g

Dietary Fiber	13.0 g

Sugars	5.2 g

Total Fat	6.2 g

Saturated Fat	0.2 g

Unsaturated Fat	0.7 g

Potassium	623.6 mg

Protein	9.3 g

Sodium	223.1 mg

Dietary Exchanges 6.2 Fat, 1.3 Vegetables, 2.0 Starch,

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 tbsp canola oil 1.0
1 each medium onions 10.0
10 each fresh mushrooms (med) 1.0
1 each large red bell peppers 1.0
1 each whole jalapeno pepper 1.0
1 each small zucchini 2.0
2 each medium garlic cloves 3.0
3 cup cold water 1.5
1 1/2 cup Quinoa, dry 2.0
2 cup fresh cubed pumpkin 1.0
1 cup kale, chopped 2.0
2 tbsp chopped parsley 0.5
0 1/2 tsp salt 0.5
0 1/2 tsp black pepper

Directions

Preheat oven to 400 degrees F.
In a saucepan, heat oil over medium heat, add onion, mushrooms, peppers, zucchini, and garlic. Sauté about 5 to 7 minutes.
Stir in remaining ingredients and bring to a boil.
Transfer mixture to a 9x13-inch casserole dish and cover. Bake until liquid is absorbed (35 to 40 minutes).
Remove from oven and fluff with a fork. Let stand 5 minutes before serving.