Plant-ForwardBuilt around plant foods and everyday ingredients.
Whole-Food FocusDesigned to make nutrient-dense choices easier.
Flavor FirstHerbs, spices and aromatics bring satisfying flavor.
Everyday WellnessA practical recipe for a balanced eating pattern.
Ingredients
1 tablespoon olive oil
1 large brown onion, finely diced
1 large courgette (zucchini), cut into 1-centimeter cubes
Stalks from a small handful each of fresh parsley and basil, finely chopped
2 garlic cloves, finely chopped
½ teaspoon ground cumin
3 medium tomatoes, finely diced
¾ cup (150 grams) quinoa, rinsed
2 cups plus 1 tablespoon (500 milliliters) lower-sodium vegetable stock
⅓ cup plus 1 tablespoon (100 milliliters) unsweetened soy milk
2 tablespoons tahini
Zest of ½ lemon
Juice of ½ lemon
Small handful fresh parsley, finely chopped
Small handful fresh basil, roughly torn
Fine sea salt and black pepper, to taste
Directions
Warm the olive oil in a large, deep skillet or sauté pan over medium heat. Add the onion, courgette and chopped parsley and basil stalks with a small pinch of salt. Cook for about 10 minutes, stirring often, until the courgette is soft, lightly caramelized and beginning to break down.
Stir in the garlic and cumin and cook for 30 seconds, just until fragrant.
Add the tomatoes and cook for 2–3 minutes so they soften and release their juices.
Stir in the rinsed quinoa and pour in the vegetable stock. Bring to a gentle simmer, cover and cook for about 15 minutes, until the quinoa is tender and most of the liquid has been absorbed.
Add the tahini, soy milk, lemon zest and lemon juice directly to the pan. Stir until the quinoa becomes creamy.
Cook uncovered over low heat for another 2–3 minutes, stirring regularly. Add a splash of water if the mixture needs loosening.
Remove from the heat and fold in the chopped parsley and torn basil. Season with black pepper and additional salt only as needed.
Pairs Well With
These recipes make natural companions on the same plate:
Women First Morgantown • Find this recipe online: https://www.womenfirstmorgantown.com/one-pan-creamy-mediterranean-courgette-tomato-quinoa.html
A friendly note: These recipes are offered for general wellness inspiration. Individual nutrition needs and food restrictions vary; ask your healthcare professional for personalized guidance.
