If you haven’t tried it yet, quinoa is the perfect alternative to regular grains. Often mistakenly considered a grain, possibly because it’s used in cooking to replace pasta or rice or to accompany dishes based on vegetables and legumes, but in reality, it’s an herbaceous plant more akin to vegetables like spinach and beets. This food contains a high concentration of various nutrients important for the body, making it a true super food! It’s no wonder it’s widely used by vegetarians and vegans for its great properties, and moreover, being completely gluten-free, it’s suitable for those with celiac disease. With this necessary preamble, the recipe I share today is an excellent single dish, the perfect solution when you want a light meal. The quinoa is first toasted and then cooked almost like steaming, then seasoned with raw, simply marinated zucchini. The addition of lentils provides the protein intake we all need, and the chunks of avocado add that richness of healthy monounsaturated fats that improve cholesterol levels and reduce the risk of cardiovascular diseases. No animal ingredients are used in this preparation, making it suitable for any dietary needs.
If you love this food as much as I do, rich in beneficial properties for the body, and want to incorporate it more into your diet, I also suggest these recipes to experiment with:
- Difficulty: Easy
- Cost: Economical
- Rest time: 10 Minutes
- Preparation time: 20 Minutes
- Portions: 4 people
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: Spring, Summer
Ingredients
- 1 cup quinoa (tricolor or white*)
- 2 white zucchini
- 1 avocado
- 2 3/4 cups vegetable broth (or water)
- 1 1/2 cups cooked lentils
- 1 oz salted capers
- to taste salt
- 3 1/2 tbsp extra virgin olive oil
- 1/2 lemon juice
- 2 tbsp mustard
- A few leaves mint
- 1 pinch salt
- to taste whole black pepper
Tools
- 1 Peeler
- 1 Strainer
- 1 Mixing Bowl
- 1 Sieve
- 1 Bowl
- 1 Pan
- 1 Lid
- 1 Wooden Spoon
- 1 Knife
- 2 Spoons
Steps
First, you need to marinate the zucchini so they have enough time to absorb the flavors; wash them thoroughly under running water, trim them, and slice them thinly using a mandolin.
Transfer them to a large mixing bowl and season with oil, mustard, and lemon juice filtered through a strainer.
Add a pinch of salt, a few fresh mint leaves, and a generous grind of pepper, and mix with two spoons. Let it marinate while you prepare the rest of the recipe.
Rinse the quinoa thoroughly under running water using a bowl and a fine-mesh sieve. This step is crucial to remove the naturally occurring saponin on the grain’s surface, which is both bitter and slightly toxic. Repeat the rinsing process at least three times until the water is clear and no longer foamy. Finally, let it drain for a few minutes before using.
Transfer the quinoa to a large pan and toast it for a couple of minutes over high heat, stirring vigorously with a wooden spoon.
Add hot vegetable broth until fully covered (one part quinoa to three parts water) and bring to a boil.
Cover with a lid, reduce the heat to low, and let it cook for 15 minutes or until all the broth is absorbed. Turn off the heat and let it rest for another 10 minutes.
Meanwhile, wash an avocado, cut it in half, and remove the pit and skin. Cut each half again and slice it thinly.
Add it to the zucchini marinade and season with salt only if necessary.
Add the pre-cooked lentils, previously rinsed under running water and well-drained, and mix well.
Once the quinoa has cooled, season it with the marinade and finish with more mint and a generous handful of desalted capers.
Serve immediately or keep in the fridge until ready, drizzling with more raw oil before plating.
And voilà… the white quinoa with lentils, avocado, and marinated zucchini is ready to be enjoyed!
Bon Appétit from La Cucina di FeFè!
Storage
👉You can store the white quinoa with lentils, avocado, and marinated zucchini in the fridge for 2-3 days in a suitable container, preferably glass, or covered with food film.
Tips, notes, variations, and suggestions
🟣*Coming from South America, the success of quinoa shows no signs of waning. However, the price increase in producing countries has made it too expensive for everyone, even for those who have always consumed it. This issue can be easily overcome by choosing fair trade or even Italian products. In recent years, it has been cultivated in Tuscany, Marche, and Emilia-Romagna.
🟣For a vegetarian version, you can add about 6 oz of Greek feta cut into cubes to this dressing; its saltiness will be loved by all!
🟣For those without specific dietary needs or who love sea flavors, you can add to the base some tuna or mackerel fillets in natural oil, anchovies in oil cut into strips, or shrimp blanched for a few minutes in salted water.
🟣Try adding a few arugula leaves just before serving or some cherry or date tomatoes for a more colorful version. 
FAQ (Questions and Answers)
Can I use only white, red, or black quinoa?
Depending on your preferences or what is easier to find, you can use only the classic white quinoa or the other varieties for this recipe. The important thing to know is that white quinoa has a milder taste, while colored ones have a more ‘nutty’ flavor, especially if they have been toasted before cooking. Regarding cooking times: the colored ones are crunchier and require a few more minutes; as for antioxidant properties, red and black ones provide more beneficial phenolic compounds.
