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Home » 31 days » Tomato Quinoa with Zucchini and Onions.

Tomato Quinoa with Zucchini and Onions.

Oct 4, 2014 · Modified: Nov 11, 2017 by Kelly Roenicke · 5 Comments

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Tomato quinoa with zucchini and onions is an easy and healthy lunch recipe that’s allergy friendly. A great way to use up some summer produce!

tomato quinoa with zucchini and onions

Hello! Look at me, posting on a Saturday! It feels strange. Oh well. I have a really quick and easy side dish or healthy lunch option for you today, and it’s perfect for busy weekends where you might just grab something less healthy because you don’t have the time to cook.
Quinoa + veggies = a healthy lunch!

I love quinoa, because it’s A) gluten free B) very versatile and C) cooks quickly – in about half the time that rice takes.
So, if you’re like me, you probably have a big bag of quinoa in your cupboard, and maybe you aren’t sure how else to use it…you’ve made it with mushrooms as a side dish, or put it in a soup, but now what? I decided to mix in some tomato sauce and see what happened. It made a very creamy and delicious base for some sautéed veggies.

This tomato quinoa with zucchini and onions was a perfectly tasty and healthy lunch.

Disclosure: This post contains affiliate links.

Creamy tomato quinoa with sauteed zucchini and onions. A healthy and tasty gluten free lunch! #write31days #glutenfree
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Tomato Quinoa with Zucchini and Onions.

Easy and quick to make, this tomato quinoa with zucchini and onions is gluten free and vegan!

Course Entree
Cuisine Dairy Free, gluten free, vegan.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4
Calories 257 kcal
Author Kelly Roenicke

Ingredients

  • 1 cup quinoa
  • 1 teaspoon olive oil
  • 1 cup marinara sauce
  • 2 small zucchini halved and sliced
  • 1 sweet onion sliced thin
  • 1 Tablespoon olive oil
  • salt and pepper

Instructions

  1. Rinse the quinoa and place in a pot with two cups water and a teaspoon of olive oil. Bring to a boil, then reduce heat to low and cover. Cook for about 15-20 minutes, until the little ring around each quinoa loosens.

  2. While the quinoa is cooking, saute the onions in the olive oil over medium heat. Once the onions are soft and translucent, add the zucchini and cook until tender but still bright green.
  3. When the quinoa is done cooking, add the cup of tomato sauce and stir over low heat until heated through.
  4. To serve, place some tomato quinoa in each bowl and top with veggies. Season with salt and pepper.
Nutrition Facts
Tomato Quinoa with Zucchini and Onions.
Amount per Serving
Calories
257
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Sodium
 
332
mg
14
%
Potassium
 
990
mg
28
%
Carbohydrates
 
39
g
13
%
Fiber
 
5
g
21
%
Sugar
 
6
g
7
%
Protein
 
10
g
20
%
Vitamin A
 
745
IU
15
%
Vitamin C
 
41.7
mg
51
%
Calcium
 
65
mg
7
%
Iron
 
3.6
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.

See how easy that is? Make this tomato quinoa with zucchini today, and feel free to customize with your choice of vegetables. There’s no wrong way to make this simple lunch. If you decide to make it as a side dish, it’s wonderful served with chicken or fish.

The easiest lunch ever: tomato quinoa with sauteed veggies. Tasty and healthy! #glutenfree #vegan #vegetarian

Hope you have a great Saturday!

This post is part of my series: 31 Days of Gluten, Dairy, and Egg Free Soups, Salads, Sides & Sweets. 

Related

« Crockpot Corn Potato Soup.
Green Beans with Garlic and Dill. »

Filed Under: 31 days, Dairy Free, food, Gluten Free, Recipes, Side Dish, Vegan Tagged With: Dairy Free, Egg Free, Fish Free, Gluten Free, Legume Free, Mustard Free, Peanut Free, Sesame Free, Shellfish Free, Soy Free, top 8 allergy free recipe, Tree Nut Free

  • Author
  • Recent Posts
Kelly Roenicke
Kelly Roenicke
Mom to two boys with food allergies and sensitivities, Kelly is passionate about allergy friendly cooking and baking. She believes that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.
Kelly Roenicke
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Reader Interactions

Comments

  1. Natalie @ Tastes Lovely

    October 06, 2014 at 1:29 pm

    Wish I had this for lunch today. Sounds so healthy yet filling. Yum!

    Reply
    • Kelly

      October 06, 2014 at 3:39 pm

      It really was filling! I love quinoa for that reason.

      Reply
  2. Meredith @ Unexpectedly Magnificent

    October 05, 2014 at 3:00 pm

    This looks delicious! I love quinoa. I make it every week. :)

    Reply
  3. Sarah@wholeandheavenlyoven

    October 04, 2014 at 10:11 am

    This quinoa looks totally amazing, Kelly! Love all that zucchini and onion on top. :)

    Reply
    • Kelly

      October 06, 2014 at 4:05 pm

      Thanks, Sarah!

      Reply

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Hi! I'm Kelly, and I believe that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.

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