Quinoa Veggie Skillet with Almonds and Feta
This colourful quinoa veggie skillet brings together crisp autumn vegetables, fragrant sage and salty feta in a dish you can enjoy warm as a main meal or cooled down as a hearty salad. Chopped almonds add a lovely crunch, raisins bring a touch of sweetness, and a fresh dressing of lime, lemon and olive oil pulls everything together with a light, zingy finish. Quinoa makes a wonderfully nutty base, and this recipe comes together quickly on a weeknight while working just as well for meal prep over the next few days.
Ingredients
- 200 g tricolour quinoa
- 2 aubergines, eggplant in the US
- 5 carrots
- 2 red peppers
- 1 bunch fresh sage
- 50 g almonds, chopped
- 50 g raisins
- 250 g feta
- 3 limes
- 1 lemon
- 3 tbsp olive oil
- salt
- pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 520 kcal | 2,080 kcal |
| Carbohydrates | 58 g | 232 g |
| Protein | 20 g | 80 g |
| Fat | 22 g | 88 g |
| Fibre | 9 g | 36 g |
| of which sugar | 14 g | 56 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Rinse the quinoa thoroughly in a fine sieve. Simmer in boiling salted water for 15 minutes, then drain and gently press out any excess water. Set aside and keep warm.
- Soak the raisins in a little warm water.
- Peel and chop the carrots into pieces. Chop the peppers into small pieces too. Slice the aubergines lengthways, then cut into cubes. Wash and chop the sage.
- Heat 150 ml water in a large pan and start by cooking the carrots and peppers. Season with salt. After about 10 minutes, add the cubed aubergine and continue cooking until the vegetables are tender but still have a little bite. Add more water if the liquid evaporates too soon.
- Once the vegetables are cooked, drain off any remaining water. Return the vegetables to the pan and stir through the chopped sage.
- Add the cooked quinoa and chopped almonds to the vegetables. Drain the raisins and stir them in too. Crumble in the feta and fold through the quinoa and vegetable mixture.
- Juice the limes and lemon, whisk the juice with the olive oil and pour it over the pan. Toss everything well, season to taste with salt and pepper, and serve warm. It's just as good cooled down and served as a salad.
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Nutrition facts per serving (estimate)
| Calories | 520 kcal |
|---|---|
| Carbohydrates | 58 g |
| Protein | 20 g |
| Fat | 22 g |
| Fibre | 9 g |
| of which sugar | 14 g |
Frequently asked questions
Can I eat the quinoa veggie skillet cold as a salad?
Yes, it tastes just as good once cooled and makes a great salad or lunchbox filler.
Which type of quinoa works best?
Tricolour quinoa (a mix of white, red and black) adds colour and a slightly nutty flavour, but plain white quinoa works just as well.
Is this recipe gluten-free?
Quinoa is naturally gluten-free. If you're sensitive, just check the labels on your other ingredients to be sure.
How long does the quinoa skillet keep?
Stored in an airtight container in the fridge, it keeps well for 2 to 3 days.
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