This primavera quinoa “pasta” recipe boosts protein power by using the powerhouse seed as a base rather than traditional macaroni. A veggie assortment adds color and nutrition.
Created by Anthony Volpe, a chef at Plainview Hospital, Quinoa Primavera works as a side dish or main course.
Serving size: 8oz.
Per serving: 114 calories, 2.8g fat (no trans fat), 109 mg of sodium.
Ingredients: Quinoa Primavera
4 tsp., white quinoa
8 oz., silken tofu
½ cup, yellow and green squash, cut into 2-inch strips
1 tsp., garlic (minced)
3 oz., baby spinach, chiffonade
3 oz., carrots, julienned
3 oz., red onion, sliced
1/3 cup, red and yellow bell peppers, sliced
2 oz., white wine
4 oz., skim milk
1 oz., light sour cream
1 Tbsp., grated Parmesan cheese
1½ tsp., white pepper
Cooking spray, as needed
- Cook quinoa in boiling water with 1 tsp. of vegetable base until it sprouts and is tender (set aside 15-20 minutes).
- Cook celery and onion in a hot sauté pan with some cooking spray until soft.
- Deglaze with white wine.
- Blend tofu and milk at high speed until smooth. Add white pepper.
- Add tofu blend to celery mixture and simmer at low heat for 10-15 minutes. Add sour cream.
- Sauté vegetables in a hot sauté pan with some cooking spray until tender. Add garlic cook 2 minutes.
- Combine sautéed vegetables with tofu cream sauce.
Serve as a side dish or over pasta or rice