Recipe by: Jennifer Coatanroch
Frozen vegetables are great to use not only when you’re running short on time or haven’t had time to grocery shop, they are also great when fresh vegetables are not in season. They are just as healthy as fresh vegetables, and there is no cleaning or chopping involved! Win, win.
And the vegetable possibilities are endless! Use whatever vegetables your family enjoys the most. Play around with colors and textures too! If you don’t like quinoa, whole grain pasta, brown rice, or a wild rice blend can be used. Just remember to add on cooking time if you use rice.
1 cup uncooked quinoa*
1 teaspoon garlic powder
1 teaspoon thyme
1 teaspoon oregano
¼ teaspoon salt
Pepper to taste
1 cup low sodium vegetable broth
2 cups frozen broccoli florets
1 heaping cup frozen spinach
1 cup frozen peppers
½ cup frozen peas
½ cup frozen corn
1 can Cannellini beans, rinsed and drained*
1 jar healthy tomato sauce (<4g sugar, all natural ingredients)
¾ container Kite Hill nondairy ricotta (or ricotta of your choice)
Toppings: pine nuts, sliced avocado
1. Rinse and drain the quinoa in a fine mesh strainer. Add the quinoa to a sauce pan with 2 cups of water. Bring to a boil, cover and reduce heat to low, and let simmer for 12 minutes.
2. Combine spices and set aside.
3. Add vegetable broth to a large sauté pan or Dutch oven. Once heated, add frozen vegetables and spices. Mix well. Bring to a boil, cover and reduce heat to medium-low. Simmer 5 minutes.
4. Add tomato sauce, ricotta, and beans. Mix well. Simmer uncovered for an additional 5 minutes, stirring occasionally.
5. Once the quinoa has finished cooking, add it to the pot and mix well.
6. Taste and adjust seasonings as desired. Serve hot topped with sliced avocado and pine nuts.
Optional veggie swaps: Cauliflower, Zucchini, Squash, Brussel sprouts, Mushrooms, Asparagus, Cherry tomatoes…
*Rinsing quinoa removes it’s natural coating, called saponin, which can make it taste bitter or soapy.
*Rinsing and draining canned beans removes excess starch and salt.
Amount Per Serving:
% Daily Value *
Total Fat 7 g 11 %
Saturated Fat 0 g 1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 1799 mg 75 %
Potassium 838 mg 24 %
Total Carbohydrate 63 g 21 %
Dietary Fiber 11 g 43 %
Sugars 6 g
Protein 17 g 34 %
Vitamin A 38 %
Vitamin C 66 %
Calcium 12 %
Iron 29 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA