Discover the delightful flavors of France with our "Bol de Mas et Zucchinis" recipe—a vibrant dish that brings together the wholesome goodness of quinoa and fresh vegetables in a symphony of taste! Perfect for a quick weeknight dinner or a charming gathering with friends, this dish is not only easy to prepare but also packed with nutrients. Imagine savoring a bowl filled with tender zucchinis, colorful bell peppers, and fluffy quinoa, all drizzled with rich olive oil. Intrigued? Let’s dive into the details of crafting this irresistible meal that will leave your taste buds dancing and your guests asking for seconds!
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Frans
Serves: 4 servings
Ingredients
- 1 cup quinoa
- 2 zucchinis, sliced
- 1 bell pepper, diced
- 1 onion, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Rinse the quinoa thoroughly under cold water using a fine-mesh strainer to remove any bitter coating.
- In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for approximately 15 minutes until the quinoa is tender and has absorbed all the water.
- While the quinoa is cooking, prepare the vegetables. Wash the zucchinis and bell pepper, then slice the zucchinis into half-moon shapes and dice the bell pepper into small, uniform pieces.
- Peel and finely chop the onion, ensuring even-sized pieces for consistent cooking.
- Heat olive oil in a large skillet over medium heat. Add the chopped onions and sauté until they become translucent and slightly golden, about 3-4 minutes.
- Add the diced bell peppers to the skillet and cook for an additional 2-3 minutes until they start to soften.
- Introduce the sliced zucchinis to the skillet, stirring gently to combine with the other vegetables. Cook for 5-7 minutes until the zucchinis are tender but still retain a slight crunch.
- Season the vegetable mixture with salt and pepper to taste, adjusting the seasoning as needed.
- Once the quinoa is cooked, fluff it with a fork to separate the grains.
- Combine the cooked quinoa with the sautéed vegetables in the skillet, gently mixing to ensure even distribution.
- Serve hot in individual bowls, garnishing with additional herbs or a drizzle of olive oil if desired.
Tips
- Rinse Your Quinoa: Always rinse quinoa before cooking to remove its natural coating, called saponin, which can make it taste bitter. A fine-mesh strainer works best for this task.
- Perfectly Cooked Quinoa: To ensure your quinoa is fluffy and not mushy, keep an eye on the water-to-quinoa ratio. The general rule is 2 cups of water for every 1 cup of quinoa.
- Chop Evenly: When preparing your vegetables, aim for uniform sizes. This will help them cook evenly and enhance the overall presentation of your dish.
- Sauté with Care: When sautéing the onions, don’t rush the process. Allow them to become translucent and slightly golden to develop a deeper flavor.
- Customize Your Veggies: Feel free to mix and match vegetables based on your preferences or what you have on hand. Carrots, cherry tomatoes, or even spinach can be great additions!
- Season Gradually: Taste as you go! Start with a pinch of salt and pepper, and adjust according to your preference to ensure the flavors are just right.
- Garnish for Flair: Elevate your dish by garnishing with fresh herbs like parsley or basil, or a drizzle of high-quality olive oil just before serving for an added touch of elegance.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 35g
Protein: 8g
Fat: 10g
Saturated Fat: g
Cholesterol: 0mg
