Saturday, June 11, 2016

Quinoa Marinara


My sister is vegetarian like me, and here’s one of her family’s go-to meals!
It’s flavorful and very satisfying (thanks to quinoa’s protein & fiber).
Bonus: Saves well as leftovers--heated or not!

Note: Can be vegan if cheese is omitted!


Quinoa: (makes about 9 cups)
3 c. quinoa
6 c. water
½ c. olive oil
1 t. salt

1. In large pot with lid, bring 6 c. water to boil.
2. Add quinoa and wait for re-boil.
3. Cover pot and turn heat to “low”. Simmer 10-13 minutes, till grains are somewhat translucent and soft (not gritty anymore).
4. Turn off heat. Fluff/stir. Let sit uncovered for a few minutes.
5. Mix in olive oil and salt to make it yummy!

Marinara sauce: (makes about 9 cups)

4 garlic cloves, minced
1 large onion, diced
2 Red or yellow bell peppers, diced
¼ c. olive oil
28 oz. can tomato sauce (or 2 x 15 oz.)
28 oz. can diced tomatoes (or 2 x 15 oz.)
4 tsp. oregano
4 tsp. basil
2 tsp. salt
Black pepper to taste
2 Tbsp. sugar
2 x 6 oz. can black olives



1. In a large frying pan, sauté garlic, onion, and bell pepper in ¼ c. olive oil over medium-high heat.
2. When veggies are soft, add all tomato sauce, canned diced tomatoes, oregano, basil, salt, pepper, and sugar. Heat to boiling then reduce heat and simmer for several minutes.
3. Slice olives and add them to the sauce. Simmer for a few more minutes.

Last ingredient:
3 c. shredded Parmesan cheese!

Serve quinoa with marinara on top sprinkled with Parmesan!
1 Serving = ¾ c. quinoa + ¾ c. marinara + ¼ c. Parm = 475 cal.
Makes 12 servings

Marinara
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
1 onion
44
0
2
1
2
2 large red bell peppers
102
0
7
3
2
¼ c. olive oil
480
0
0
0
0
28 oz. tomato sauce
280
238
14
0
0
28 oz. diced tomatoes
175
35
7
7
28
2 t. salt
0
200
0
0
0
2 T. sugar
90
0
0
0
0
2 x 6 oz. black olives
550
88
0
0
0
Total (9 cups)
1721 kcal
561%
30 g
11 g
32%

Quinoa
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
3 c. dry quinoa
2064
0
36
72
0
½ c. olive oil
960
0
0
0
0
1 tsp. salt
0
100
0
0
0
Total (9 cups)
3024 kcal
100%
36g
72 g
0%


1 SERVING
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
¾ c. cooked quinoa
252
15
3
6
0
¾ c. marinara
143
83
2
1
3
¼ c. shredded Parm.
80
8
0
8
24
Total:
475 kcal
106%
5g
15 g
27%

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