It’s another great day, and I’m sharing a delicious vegetable quinoa recipe with you that’s gluten free, vegan, top 9 free, and much more. However, don’t let that free-from status fool you. This meal is packed with flavour, and the kind of thing you can serve to friends and family.
More than anything, I hope this recipe shows you that healthy foods don’t have to be boring or bland, but instead you can serve up vegetable quinoa bowls that have everyone asking for seconds, or even thirds.
Allergy Status
Free From: Wheat/Gluten, Dairy, Egg, Soy, Tree Nuts, Peanut, Fish, Shellfish, Sesame, Top 9 Allergens, Apple, Avocado, Banana, Beans & Lentils, Buckwheat, Cane/Refined Sugar, Cinnamon, Citrus, Coconut, Cruciferous, Legume, Lupin, Mushroom, Mustard, Oat, Pea & Pea Protein, Potato (Nightshade Variety), Poultry, Red Meat, Rice, Squash & Gourd, Stone Fruits, Strawberry, Sweet Potato & Yam, Tapioca/Cassava/Yuca/Manioc, Tomato, Yeast
Friendly To: EOE, Low Histamine, Vegan
Low Histamine Reminder: Use the white onion and small diced fennel options in the recipe, and you may need to rinse your raisins before using them.
Tools to Make This Vegetable Quinoa Recipe
- Pot with Lid (to cook your quinoa)
- Kitchen Scale
- Knife (this is the series I like right now)
- Cutting Board
- Large Skillet (nonstick)
- Cooking Spoon
Vegetable Quinoa Recipe Ingredients
Quinoa Ingredient Part 1
- 210g Organic Quinoa (7.5 ounces) measured dry before cooking
Cooking Tip: Rinse your uncooked quinoa very well under cold water. This reduces, and usually eliminates that “funky teeth” feeling you can get when eating quinoa.
Quinoa Ingredients Part 2
- 8 – 12 TBSP Dairy Free Butter
- 2 tsp Organic Garlic, minced/finely chopped OR Small Diced Fennel
- 1/2 – 1 tsp Sea Salt
- 1.5 tsp Organic Dried Parsly
- 1/2 tsp Organic Paprika (sweet or smoked)
Vegetable Ingredients Part 1
- 3 TBSP Organic Extra Virgin Olive Oil OR Cooking Oil/Fat of Choice
- 235g Organic Celery (8.5 ounces), cut into small pieces
- 250g Organic Carrots (9 ounces), sliced thin
- 280g Organic White Onion OR Yellow Onion (10 ounces), diced
Vegetable Ingredients Part 2
- 1 cup Organic Raisins
- 2 tsp Sea Salt
Ingredient Notes & Swaps
Quinoa: You can use any colour of quinoa for this recipe. I use white quinoa because it’s what my tasters like. If you’re a tri-colour fan, go for it.
Dairy Free Butter: You can use any brand of vegan butter you enjoy, or swap this for a cooking fat of choice. If you’re not vegan, use standard butter or even tallow.
Vegetable Ingredients Part 1: This veggie blend is your aromatics. However, if you’re not a fan, you can swap vegetables as you see fit since this is a flexible, easy going recipe. However, be sure to keep an eye on your cook time, especially if you opt for vegetables that release a lot of excess water during the cooking process. If you opt for hard root vegetables, it’s better to oven roast them first, then fold them into the quinoa at the end.
Recipe Directions (with a couple of pictures)
Start by preparing your quinoa. Follow the instructions on the package. I measured out 7.5 ounces dry, then cooked it. If you plan to use less or more, you’ll want to scale up or down on your Vegetables Part 1.
Whilst your quinoa is cooking, prepare your vegetables. To cook them, heat a large non-stick pan on medium heat and add your oil. Once heated, add your celery, onion, and carrots. Allow them to cook together for 8 minutes, then increase the heat to medium high heat.
After you increase the heat, add your raisins and salt, and cook for another 10 minutes. Once done, set aside.
Using the same pan, add your butter, and allow it to melt half way (or more) before adding your cooked quinoa. Add your seasonings (Quinoa Ingredients Part 2), and mix very well. Cook your quinoa for up to 10 minutes.
Add the vegetables back to the quinoa mixture, stir it all together, and you’re ready to roll, Serve and enjoy 🙂
Flavor Tip: Cook your quinoa in a vegetable broth, stock, or other protein-based broth.
How to Store Leftovers
The easiest storage method will be your fridge. After dinner, pack leftovers into an airtight container and place it in your refrigerator. Be sure to enjoy your leftovers within the week.
Alternatively, you can store leftovers in several small containers so you have some meal prep done for several of your lunches.
This vegetable quinoa recipe can be frozen, however, you’ll want to manage your expectations. When you thaw the leftovers, it’s important to thaw them, then cook on your stove top in a little oil of choice to bring the dish back to life. Essentially, treat it like frozen fried rice.
More Easy Lunch and Dinner Recipes
If you’re on the hunt for more delicious gluten free, allergy friendly, EASY recipes, I’ve got you covered. To see more options, be sure to check out RAISE (my membership website) which is also home to the Advanced Recipe Search.
- Low Histamine + Low FODMAP Quinoa Recipe
- Nut Free “Cheesy” Mac Recipe (requires no cheese or DF cheese substitute)
- Easy Ground Beef & Cauliflower Curry Recipe
- Kale and Chicken Skillet Recipe
 |
 |
 |
 |
Quick Note on Quinoa Nutrition
If you’re curious about the nutrition component in quinoa, the great news is that it’s a good source of protein that’s also vegan/plant-based. Each serving also comes with a nice dose of fiber (3g/12% RDA), and quinoa is a considered a complete protein. That’s because all essential amino acids are present which is good for us since humans can’t make them all.
If that’s not enough, quinoa is also a good source of magnesium, folate, and several other micronutrients, making it a great grain (technically a pseudograin since it’s a seed) to use in a weeknight dinner. If you’re a nutrition nerd like me, check out this short article from Harvard Nutrition on quinoa.
How to Jazz Up This Vegetable Quinoa Recipe
If you make this once and enjoy it, next time, consider one of these jazz hand maneuvers you can do in your kitchen.
Spice it Up
Depending on what your taste buds can handle, you can add heat, or heat-like spices to this vegetable quinoa recipe. The best spices, in my humble free-from opinion, to use include:
- Ancho Chili (brings flavour without heat)
- Black Pepper
- Chili Powder
- Ginger
- Red Pepper Flakes
- Wasabi (only a tiny amount)
Add a Pop of Acid
If you don’t follow a low histamine diet, or you’re not avoiding acids for other health reasons, a splash of acid can lift the recipe. Here are a few to choose from:
- Balsamic Vinegar or Dense Balsamic Glaze (this brand also makes a white balsamic that’s epic!)
- Blackberry Vinegar
- Champagne Vinegar (this is the brand that I use)
- Lemon Juice (or even a homemade lemon dressing)
- Mirin (great if you like Asian flavours)
- Pomegranate Vinegar (this is the brand that I use)
- Sherry Vinegar (this is the brand that I use)
Teak the Spices
The best part about this recipe if you ask me, is how versatile it is. The spices and vegetables that I call have left space for a few friends at the table, and should you be so inclined, you can tweak the spices.
You can add a range of flavors (cumin, ancho, etc.) through spices and herbs including oregano, marjoram, garlic, and many more. You can also use a spice blend such as a little curry powder, Italian seasoning, or even BBQ seasoning.
If you plan to make something like this often, I’d suggest making it as-is the first time, then next time, tweak something so it doesn’t feel like you’re eating the same thing over and over.
Add Extra Protein
There are so many proteins to choose from. Here are just a few ideas to get you started:
- Chopped Rotisserie Chicken
- Seasoned & Seared Cubed Firm Tofu (or soy free tofu, yup, that’s a thing)
- Toasted Garbanzo Beans (Chickpeas)
- Easy Shredded Chicken (you can make this in your pressure cooker, or boil and shred chicken, either way, be sure to season well)
Make Stuffed Zucchini/Courgette (Boats)
Zucchini boats can be SO much fun, especially if you have a little kid at home. When I make these, I keep the zucchini raw, however, you can oven roast the boats, then fill and serve.
To make a zucchini boat, cut a small amount off the end (round bottom) to make a flat edge. Stand your zucchini/courgette up, then slice down the center. Use a melon baller to gently scoop out the middle until it’s pretty hollow.
Now you have two “boats” that can be filled. If you plan to oven roast, you’ll want to place parchment paper on a baking tray, then add the empty boats (oil is optional), and roast until ready. Don’t overcook the zucchini, as you want it to hold its shape.
For an extra layer of deliciousness, you can fill your boats, then top with a little dairy free parmesan cheese (or regular if you’re not dairy free) and a sprinkle of chopped spinach. Place the boats on a baking tray lined with parchment and pop that under your broiler until the cheese melts. Now you have a cheesy quinoa thing going and my kids LOVE that combo, so here’s to hoping you will as well.
Add a Nutty Flavor
If you don’t manage a nut allergy, this is the kind of recipe that does really well with an added crunchy nut. Here are the nuts I’d personally use:
- Almonds
- Cashews
- Pine Nuts
- Pecans
- Walnuts
If you opt for this route, consider using flavoured/seasoned nuts. You can even use maple glazed nuts and they would fit right in with the rest of your delicious ingredients.
If you’re managing a tree nut allergy and still want something nutty, it’s tiger nuts to the rescue. Don’t let the name fool you, since they aren’t tree nuts, but a tuber root vegetable. You can purchase sliced tiger nuts or chopped tiger nuts and use those instead.
Swap the Veggies (or Add Another)
This recipe calls for specific vegetables, however, you could add a wide range of different veg you enjoy. The key is to make sure it’s cooked to the doneness that you like. In some cases, you may need to cook it separately, then mix everything together in the end. Here are some tasty vegetable combinations to consider:
- Vegetable Ingredients Part 1 + Green Peas
- Vegetable Ingredients Part 1 + Steamed & Chopped Broccoli Florets
- Vegetable Ingredients Part 1 + Diced Green Bell Pepper or Red Bell Pepper
- Diced Red Bell Pepper + Red Onion (or yellow or white) + Sweet Corn
- Caramelized Onion + Medley of Root Vegetables
You can also top your vegetable quinoa bowls with fresh veggies for an added layer of texture. Personally, I’d go with diced cucumbers or quartered cherry tomatoes which will both bring freshness to the recipe.
More Delicious Vegetable Recipes
 |
 |
 |
 |
Answering Your Vegetable Quinoa Recipe Questions
Can I cook quinoa in my Instant Pot?
Yes, according to the Instant Pot website, you absolutely can. They have details here. Personally, I’ve not done this before, but I hope you have so much success.
Alternatively, if it doesn’t work out for you, I do know that quinoa can be cooked in a rice cooker. My rice cooker has settings for brown rice, white rice, sushi rice, quinoa, and a few others. Also oatmeal which I thought was kind of weird, but I suppose if you wanted to make a huge batch of oatmeal it’s handy. I digress.
Bottom line, you should be able to make quinoa in your pressure cooker, just be sure to rinse it well before cooking. Have fun!
Could I make this with rice instead?
Yes! So, quinoa and rice are similar grains (in terms of performance), and that generally makes them interchangeable in recipes. However, fresh rice and fresh quinoa will taste different and function a little differently as well. The difference in function is compounded by the type of rice you use, and if it’s fresh versus leftover rice.
Don’t let that stop you though. I often swap the two when I don’t feel like cooking rice outside (I have an airborne anaphylaxis allergy to rice, so it has to cook outside, but quinoa can be cooked inside).
Just make sure you manage your expectations when you make any kind of swap in recipes you find online. Happy cooking!
What other vegetables can I use in place of the celery?
If you have a celery allergy, but want to have a celery adjacent experience, you’ll want to use chard stems or rainbow chard stems. Cut the leaves away from the stem (save them for another project or juicing), then cut the stems as if they were pieces of celery. From there, use an equal amount of stems in place of the celery in this recipe.
Alternatively, if you’re not in the mood for the celery, you can replace it with other hearty vegetables such as chopped Brussels sprouts, roasted vegetables (root vegetables work great for this), or bell peppers.
If you want to go with the roasted veggies, pop your favorite vegetables on a large baking sheet that’s either lined with parchment paper, or has some oil on it. Oven roast until fork tender, then fold your mix into the cooked and seasoned quinoa.
Is this a side dish, or more of a main dish?
Honestly, this can be a healthy side dish, a complete meal, or even a mid afternoon snack. It really comes down to the portion size you serve, and if you add anything else.
For example, if I were to add grilled salmon, I’d call it a great side dish. However, if I scrambled a couple of duck eggs and popped them on top, I’m calling it a main dish. And yet, you don’t need to add anything for this meal to be absolutely delicious and filling. Just serve up a good amount for you.
What does quinoa pair well with?
Quinoa will pair well with lots and lots of other ingredients. However, I want to encourage you to think about the application. For example, a cold quinoa salad can pair really well with fresh diced cucumbers, grape quarters, and several other fresh produce options. On the flip side, a cooked quinoa dish like this one is going to fare better with aromatics, and possibly a protein.
The nice thing is that quinoa is a lot like rice and pasta: a blank canvas, ready for you to paint whatever your taste buds will enjoy and appreciate. From there, just make sure you’re choosing ingredients that really go together. For example, you wouldn’t combine lavender with BBQ seasoning (unless you want something very interesting).
As long as you follow general good food pairings, quinoa can slide right in without an issue.
Is one cup of rice the same as one cup of quinoa?
For the purposes of cooking this recipe, one cooked cup of rice will function the same as one cup of quinoa (also cooked). For dry measurements, you’ll want to refer to the packages. They’re similar gains and both weigh 200g uncooked in one US dry cup. However, the cooking instructions are different.
Can I use green onions instead of the white onion?
In this particular recipe, I don’t suggest swapping the white onion (or yellow onion) with green onion. Instead, you’ll want to use shallots or red onion in its place. If green onion is all you have access to, you could slice it thin and add to the pan in the last 2 minutes of cooking so it retains a good amount of onion flavour. Be sure to cut down all the way to the root so you maximize that oniony goodness.
