Quinoa and Rice With Sweet Potatoes

Not only does this quinoa and rice with sweet potatoes provide fiber but it has nearly 8 grams of protein per serving. Serve it as a hearty side dish or as a light main dish.

To read more about the health benefits of quinoa, click here.


"Safe" cooking spray
1 tablespoon extra virgin olive oil
1 medium onion, finely chopped
1 small carrot, finely chopped
3 stalks of celery, finely chopped
1 medium sweet potato, peeled and finely chopped
3/4 cup uncooked brown rice
3/4 cup uncooked quinoa, rinsed
3 cups "safe" low sodium vegetable or chicken broth
1 teaspoon sea salt


1. Preheat the oven to 350° F. Spray a medium sized casserole dish with cooking spray. Set aside.

2. Heat the oil in a large skillet over medium heat. Add the onion, carrot, celery and sweet potato to the skillet and saute until tender. Remove from the heat and stir in the rice, quinoa, broth and sea salt to the vegetable mixture. Pour the mixture into the prepared casserole; cover and bake for 30-40 minutes or until the liquid is gone.

Serves 6 (1 cup servings)

Calories: 237 (42 from fat); Fat: 4.8 gm (sat 0.8 gm, mono 2.5 gm, poly 1.1 gm, trans 0 gm); iron 3 mg; cholesterol 0 mg; calcium 57 mg; carbohydrate 42 gm; sodium 485 mg; protein 7.7 gm; fiber 4.2 gm

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