SW recipe: Vegetable quinotto

Ingredients

  • Low-calorie cooking spray
  • 1 onion, finely chopped
  • 1 red pepper, deseeded and diced
  • 2 garlic cloves, crushed
  • 125g dried quinoa
  • 450ml hot vegetable stock
  • Zest and juice of 1 unwaxed lemon, plus extra wedges to serve
  • 150g savoy cabbage, finely sliced
  • 15g fresh flat-leaf parsley, roughly chopped
  • 50g fat-free natural Greek-style yogurt or plain and unsweetened dairy-free yogurt with added calcium, to serve

Method

  1. Spray a large, deep, non-stick frying pan with a little low-calorie cooking spray and place over a medium heat.
  2. Fry the onion for 3-4 minutes, then add a splash of water and cook for a further 2-3 minutes. Add the pepper and cook for 5 minutes.
  3. Add the garlic and quinoa and fry for 2-3 minutes. Add the stock, season and simmer for 30 minutes on a medium-low heat until the stock is nearly absorbed and the quinoa is tender, but still has some bite.
  4. Stir in the lemon zest and juice, cabbage and most of the parsley. Simmer for a few minutes, or until the cabbage has wilted. Divide between bowls and top with a dollop of the yogurt, the remaining parsley and a twist of black pepper. Serve with lemon wedges for squeezing over.
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