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Toasting quinoa is a simple yet effective technique that elevates the flavor of this versatile grain. Begin by rinsing 1 cup of quinoa under cold water to remove its natural coating called saponin, which can impart a bitter taste. After rinsing, drain the quinoa thoroughly and place it in a dry skillet over medium heat. Stir the quinoa continuously for about 5-7 minutes, or until it becomes fragrant and turns a light golden brown. This toasting process enhances the nutty flavors of the quinoa and provides a delightful depth to the overall dish.

One-Pot Mediterranean Quinoa with Spinach and Feta

Discover the vibrant flavors of Mediterranean cuisine with this nutritious Mediterranean Quinoa Delight recipe. Packed with protein-rich quinoa, hearty chickpeas, and a colorful array of fresh vegetables, this dish is not only delicious but also adaptable for various dietary needs. A sprinkle of feta cheese adds creaminess, while fresh herbs elevate the flavor. Perfect for meal prep or family dinners, it’s a wholesome choice that promotes heart health and overall wellness. Enjoy a taste of the Mediterranean on your dinner table!
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Ingredients
  

1 cup quinoa, rinsed

2 cups vegetable broth (or water)

1 tablespoon olive oil

1 medium onion, chopped

3 garlic cloves, minced

1 red bell pepper, diced

1 zucchini, diced

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon red pepper flakes (optional)

1 can (15 oz) chickpeas, drained and rinsed

2 cups fresh spinach, roughly chopped

½ cup feta cheese, crumbled

Salt and pepper to taste

Fresh lemon wedges (for serving)

Fresh parsley, chopped (for garnish)

Instructions
 

Sauté Aromatics: In a large pot over medium heat, add the olive oil. Once hot, add the chopped onion and sauté for about 5 minutes, until translucent. Stir in the minced garlic, and cook for an additional minute until fragrant.

    Add Vegetables: Toss in the diced red bell pepper and zucchini. Sauté for another 3-4 minutes, allowing the vegetables to soften slightly.

      Incorporate Quinoa: Add the rinsed quinoa to the pot and stir to combine with the sautéed veggies. Cook for 2 minutes to toast the quinoa lightly.

        Season & Simmer: Pour in the vegetable broth, and season with oregano, basil, red pepper flakes (if using), salt, and pepper. Bring to a boil, then reduce the heat to low. Cover and let it simmer for about 15 minutes, or until the quinoa is cooked and the liquid has been absorbed.

          Stir in Chickpeas and Spinach: Once the quinoa is done, remove the pot from the heat. Gently fold in the chickpeas and chopped spinach. Cover the pot again for a few minutes to allow the spinach to wilt.

            Add Feta and Serve: Stir in the crumbled feta cheese, adjusting the seasoning if necessary. Fluff the quinoa with a fork, then serve hot, garnished with fresh parsley and lemon wedges on the side for squeezing over the top.

              Prep Time, Total Time, Servings: 15 minutes | 30 minutes | 4 servings