Amp up veggies and fruit with vegetable confetti quinoa

Eating a variety of vegetables and fruit as part of a healthy diet may help protect against some types of cancer. Adding more veggies and fruit to your meals can also help you maintain a healthy body weight, which reduces your risk of cancer.

Vegetable confetti quinoa

Chock full of colourful vegetables, this satisfying side dish is delicious when served with chicken or turkey for dinner. Add some chickpeas and a splash of vinegar for a complete meal.

Serves 4 to 6 people           Prep time: 15 minutes         Cook time: 25 minutes

1 cup

quinoa, rinsed

250 mL

1 cup

vegetable broth

250 mL

1/2 tsp

orange rind, grated

2 mL

1/2 cup

orange juice

125 mL

2 tsp

canola oil

10 mL

1

onion, diced

1

2

garlic cloves, minced

2

1

carrot, shredded

1

1

zucchini, shredded

1

1

red pepper, diced

1

1

yellow pepper, diced

1

1/2 tsp

salt

2 mL

1/4 tsp

freshly ground pepper

1 mL

2 tbsp 

fresh basil or parsley, chopped

30 mL

Combine quinoa, vegetable broth, orange rind and juice in a saucepan and bring to a boil. Reduce heat to low. Cover and cook for about 15 minutes or until the liquid is absorbed and the quinoa is soft. Fluff with a fork into a large bowl. Keep warm.

In a large nonstick skillet, heat the oil over medium heat. Cook the onion and garlic for 3 minutes or until softened.

Stir in the carrot, zucchini and red and yellow peppers and cook for 5 minutes or until tender.

Add salt and pepper. Stir the basil or parsley into the quinoa mixture.

This recipe is courtesy of Half Your Plate, a healthy living initiative that empowers Canadians of all ages to eat more vegetables and fruit.