Spinach and Feta Quinoa: A Wholesome and Tasty Mediterranean-Inspired Meal
If you’re in search of a nourishing, speedy, and appetizing dish that brings the lively tastes of the Mediterranean to your table, your search ends with Spinach and Feta Quinoa. This meal merges protein-packed quinoa with vitamin-rich spinach, zesty feta cheese, and an assortment of fresh herbs for a fulfilling and nutritious option that can be enjoyed as either a main dish or a substantial side.
Overview
– Prep Time: 5 minutes
– Cook Time: 25 minutes
– Total Time: 30 minutes
– Servings: 4
Description
Spinach and Feta Quinoa is a dish inspired by Greek cuisine that fuses the nutty flavor of quinoa with the earthy qualities of spinach and the creamy, salty essence of feta cheese. Enhanced by fresh herbs such as dill and parsley and enlivened with a dash of lemon juice, this creation is both rejuvenating and soothing. It’s ideal for vegetarians and can be easily modified to cater to different dietary needs.
Ingredients
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 cup quinoa
– 2 cups vegetable broth (or chicken broth or water)
– 10 ounces baby spinach
– 2 tablespoons parsley, minced
– 2 tablespoons dill, minced
– 2 green onions, finely sliced
– 1 tablespoon lemon juice
– 1/4 cup feta cheese, crumbled
– Salt and pepper to taste
Instructions
1. Sauté Aromatics:
Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until soft, about 5–7 minutes. Stir in garlic and continue cooking for another minute until fragrant.
2. Cook the Quinoa:
Incorporate quinoa and broth into the skillet. Bring to a boil, then lower the heat and simmer, covered, for approximately 15 minutes or until the liquid is absorbed. Allow it to sit, covered, for an additional 5 minutes to let it steam and become fluffy.
3. Add Spinach:
Fold in the baby spinach and let it wilt using the residual heat from the quinoa.
4. Finish with Flavor:
Mix in the minced parsley, dill, green onions, lemon juice, and crumbled feta cheese. Adjust seasoning with salt and pepper as desired.
5. Serve:
Serve warm or at room temperature. This dish works well as a complete meal or a side to grilled meats or fish.
Nutritional Benefits
Each portion of Spinach and Feta Quinoa offers:
– Calories: 223
– Fat: 9g (Saturated Fat: 2g)
– Cholesterol: 11mg
– Sodium: 339mg
– Carbohydrates: 37g (Fiber: 5g, Sugars: 3g)
– Protein: 12g
This dish presents an excellent source of plant-based protein, fiber, and crucial vitamins and minerals. Quinoa serves as a complete protein, making it suitable for vegetarians and vegans (simply omit or substitute feta for a vegan version). Spinach provides iron, calcium, and antioxidants, while herbs like dill and parsley lend anti-inflammatory properties.
Customization Options
One of the greatest features of this recipe is its flexibility. You can easily tweak it to align with your preferences or utilize ingredients you have available:
– Use thawed frozen spinach instead of fresh.
– Add 1 diced or shredded zucchini for added vegetables.
– Swap onion with thinly sliced leek for a milder taste.
– Include 2 cups of broccoli florets for extra crunch and nutrition.
– Incorporate a 15-ounce can of chickpeas for additional protein and fiber.
– Add chopped mint for a refreshing element.
– Substitute feta with goat cheese (chèvre) for a creamier experience.
Serving Suggestions
Spinach and Feta Quinoa is extremely adaptable. Serve it as:
– A light lunch or dinner on its own.
– A side to grilled chicken, lamb, or fish.
– A stuffing for bell peppers or tomatoes.
– A cold salad for picnics or meal prep.
Conclusion
Spinach and Feta Quinoa is a delectable, nutritious, and easy-to-prepare dish that honors the fresh tastes of the Mediterranean. With a brief prep and cooking time, it’s ideal for hectic weeknights while remaining elegant enough for entertaining. Whether you’re vegetarian or simply aiming to include more plant-based meals in your diet, this recipe is bound to become a favorite in your kitchen.