Gluten-free quinoa and vegetable pan

Gluten-free quinoa and vegetable pan with courgette, pepper, onion, olive oil and cumin – a simple, aromatic everyday recipe.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 410 kcal per serving
• Protein: 12 g
• Fat: 18 g
• Carbs: 48 g

Ingredients

• 150 g quinoa
• 1 courgette
• 1 onion
• 2 tbsp olive oil
• 1 pepper
• 1 tsp cumin

Method

You’ll need: frying pan · wok · chopping board · knife · sieve

1. Rinse the quinoa thoroughly in a fine sieve to wash off its natural bitter compounds.
2. Bring the quinoa to the boil with water, then leave it to swell, covered, until fluffy and the little germ ring becomes visible.
3. Chop the courgette, pepper and onion into small pieces so everything cooks evenly.
4. Heat the olive oil in a large frying pan or wok, soften the onion in it and season with cumin.
5. Add the courgette and pepper and fry briefly over a high heat until the veg is soft but still tender-crisp. Then fold in the cooked quinoa and season to taste with salt.
6. Serve straight away while hot, with a little extra olive oil or fresh herbs on top if you like.

Good to know

A dish like this does you good when it needs to be quick but should still taste like a proper meal. Warm, spiced and pleasantly uncomplicated.

Swaps

Quinoa → buckwheat (also gluten-free, with fibre and minerals); courgette → broccoli (adds vitamin C and folate); pepper → carrots (provide beta-carotene)

Allergens

Naturally gluten-free and free of the classic major allergens such as milk, egg or nuts. Usually fine for children – just go easy on the cumin – and in pregnancy it's no problem with well-washed, thoroughly cooked veg.

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