Quinoa with sautéed zucchini, sweet onions, garlic, green peppers, cilantro, parsley, and a medley of Mediterranean herbs, topped with smoked tofu croutons.
Please note: Nutrition facts reflect the version of this recipe modified to remove salt to allow those people most concerned about this ingredient to know the baseline nutrition content for sodium in this meal.
If you wish to calculate the amount of sodium to add per serving for our standard 4 serving recipe please 498 mg of sodium per tsp of sea salt.
When removing oil from our 4 serving recipe, subtract 10 calories per tsp of oil.
Serving Size 1 Serving
- Amount Per Serving
- Calories 305Calories from Fat 57
- % Daily Value *
- Total Fat 6g10%
- Saturated Fat 1g5%
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 27mg2%
- Potassium 888mg26%
- Total Carbohydrate 51g17%
- Dietary Fiber 8g32%
- Sugars 8g
- Protein 13g26%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
The story behind this dish
The vegetable sauté in this dish is based on a traditional Italian recipe from the region of Tuscany we were prepared once, long ago. We loved it so much that we incorporated it into one of our nutritionally-balanced family recipes that then made its way into our national, healthy meal delivery service that we ran from 2009 – 2019. Now you can learn it here as part of our healthy meal prep recipe service.
We have been lucky enough to have lived in Tuscany twice in our lives for short periods, once when we were young students, traveling abroad, and once almost 20 years later with our son. The second time we stayed in Fiesole, located in the hills above Florence, (famous for being the fabled site of Leonardo Da Vinci’s attempt at testing a flying machine).
In that period of time Italy has become one of the most vegetarian and now vegan friendly countries in Europe, and Florence has quite a few hidden gems including a fantastic family-style vegetarian restaurant. If you ever make it to Italy, Florence is likely already near the top of your list, but we highly recommend making a trip up to Fiesole as well, if for nothing else, go for the breathtaking view at sunset from the steep, cobbled street that goes up to the monastery. You won’t regret it.