Quinoa Dish Filled With Vitamins, Antioxidants

This dish, provided by Lakeland Regional Health’s Food and Nutrition Services, can be served as a side dish or eaten as a meal.



  • 1 cup quinoa
  • 2 tablespoons vegetable oil
  • 1 cup onion chopped
  • 2 tablespoons garlic clove minced
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • ½ teaspoon ground turmeric
  • 2 cups water
  • ¾ cup frozen green peas
  • ¾ cup grape tomatoes, halved
  • 2 tablespoons lemon juice

Rinse quinoa until water runs clear. Drain and set aside.

In a medium size saucepan, heat vegetable oil. Fry onion, garlic, cumin seeds, and mustard seeds for about 2 minutes. Add quinoa and ground turmeric. Stir.

Add water and bring to a boil. Cover, reduce heat and let quinoa cook for about 12 minutes.

Quickly add frozen green peas. Cover and continue to cook for another 3 to 4 minutes or until all water is absorbed. Turn off heat. Add tomatoes and lemon juice. Mix together.

Makes  4 servings. Serve immediately.

 272 calories, 10 grams fat, 1.8 grams saturated fat, 0 milligrams cholesterol, 13 milligrams sodium, 38 grams carbohydrates, 6 grams fiber, 9.2 grams protein.