Looking for a tasty veggie side dish or entrée?
Our friends at Tufts University offered up this colorful and flavorful recipe that the whole family will love.
It features quinoa, which offers a nice dose of protein and fiber. Make a double batch, so you’ll have leftovers for lunch tomorrow!
1 red beet
1/4 celery root
2 red onions
1 lb butternut squash
4 tbsp olive oil, divided
1 Tbsp balsamic vinegar
1/4 tsp salt, divided
1/4 tsp pepper, divided
1/2 cup quinoa
1 cup water
2 cloves of garlic, crushed
1. Preheat the oven to 350° F. Cut the celery root and beet into 1.5 inch pieces. Cut the onion into eight segments and the squash into 2 inch pieces.
2. Put all the vegetables in a baking dish. Add 2 tsp olive oil and balsamic vinegar. Season with 1/8 tsp salt and 1/8 tsp pepper. Stir thoroughly, cover and bake until vegetables are tender, 30 to 40 minutes.
3. Rinse the quinoa. Place in a saucepan with water, garlic, remaining 2 tsp olive oil, 1/8 tsp salt and 1/8 tsp pepper. Bring to a boil. Reduce heat to low, cover and simmer about 12 minutes until quinoa is tender and most of the liquid has been absorbed. Remove the pan from the heat, but let the quinoa stand for a few minutes before serving.
4. Add the quinoa to the roasted vegetables and stir well.
➧ Soft or al dente? After 30 minutes in the oven the squash will be soft, but the celery root and the beet will still be al dente. If you want all vegetables to be soft, briefly pre-cook the celery root and beet pieces. However, this will give you a different flavor.
➧ Rinse the quinoa: Rinse quinoa in a sieve under a tap before cooking because it may have a bitter-tasting outer coating.
Preparation: 15 minutes • Cooking: 40 minutes • Yield: 2 servings
Per serving: Cal 410, Fat 12 g (Sat 1.5 g, P:S 1.5), Carb 70 g, Total sugars 15 g (Added 0 g), Fiber 13 g, Protein 11 g, Sodium 400 mg, Potassium 1280 mg, Calcium 165 mg, Iron 4 mg.
Key Ingredient Benefits:
Balsamic Vinegar: This vinegar is made from red grapes. It contains a bioflavonoid known as quercetin, which works as an anti-oxidant and operates with vitamin C to stimulate the immune system to fight infection, cancer, and inflammation. Additionally, vinegar may help prevent heart disease and aid in digestion.
Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects
Celery: This common vegetable contains vitamin C and several other active compounds that promote health. These include phthalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention.
Garlic: Vampire jokes aside, garlic can protect us in many ways. It contains sulfur compounds that may protect cells from cancer, relax blood vessels and improve cardiovascular health. Research suggests garlic may help boost our cellular antioxidant production. There is some evidence supporting numerous health benefits from a diet rich in garlic.
Olive Oil: This type of oil contains numerous antioxidant polyphenols in addition to monounsaturated oleic acid. Both help support fat metabolism and cardiovascular health. Studies suggest a healthy combo of olive oil and fish oil (omega 3s) can work together in maintaining a pro-inflammatory/anti-inflammatory balance.
Onions contain a number of flavonoids, one being quercetin (found in Juvenon’s Youthful Energy). This nutrient has been demonstrated in studies to protect the liver, cool the fire of inflammation and has anti-cancer properties. Quercetin may help in weight control by reducing fat synthesis and increasing fat burning.
Quinoa: This grain alternative is high in protein and is a source of all essential amino acids, including lysine and isoleucine, which makes it a complete protein. It provides a variety of antioxidant phytonutrients, flavonoids and polysaccharides. Quinoa is rich in vitamin E and a very good source of antioxidant-promoting manganese. It is also a good source of heart-healthy magnesium folate, and fiber, as well as bone-building phosphorus and copper.
Squash: Most varieties are rich in vitamins C and A (in the form of beta-carotene), two antioxidants that help prevent cancer, heart disease, and some eye problems. That’s why color is important–the darker the squash, the more beta-carotene, and other nutrients it contains. Winter squash is also a good source of iron and riboflavin.