Healthy, quick, and perfect for summer - Ukrainian tennis star shares her favorite side dish
Cooking like Svitolina: a tasty and easy quinoa with vegetables recipe (collage: RBC-Ukraine)
Elina Svitolina is known not only as one of the most successful Ukrainian tennis players but also as an advocate for a healthy lifestyle. The athlete admits she enjoys cooking, although her busy schedule doesn't always allow time for it. But when she can, she gladly prepares her signature dish: quinoa with boiled vegetables. This simple and healthy version of this dish is prepared according to the principles of balanced nutrition.
Quinoa with vegetables: a delicious recipe
Here is a tasty and nutritious recipe for quinoa with vegetables. It makes a great choice for a healthy lunch or dinner and takes just 30 minutes to prepare!
Ingredients for 2 servings:
- Quinoa – 100 g (half a cup)
- Water or vegetable broth – 200 ml
- Broccoli – 100 g
- Carrot – 1 medium
- Cauliflower – 100 g
- Zucchini – 1/2 piece
- Bell pepper – 1/2 piece
- Olive oil – 1–2 tablespoons
- Lemon juice – 1 teaspoon
- Salt and pepper – to taste
- Fresh herbs – parsley, dill, or basil
Preparation method
Rinse the quinoa in cold water (this is important—it removes bitterness). Place it in a small pot, add water (a 1:2 ratio), and salt. Bring to a boil, reduce heat, and simmer covered for 15 minutes until all liquid is absorbed. Let it rest for 5 minutes to finish cooking.
Slice the carrot into rounds, separate the cauliflower into florets, cut the zucchini into half-moons, and the pepper into strips. Boil everything in a separate pot or steam for 7–10 minutes until tender but not overcooked—the vegetables should hold their shape.
In a large bowl, mix the warm quinoa with the vegetables. Drizzle with olive oil and lemon juice, add salt and pepper to taste, and stir in finely chopped herbs.
This dish is delicious both warm and cold. You can sprinkle it with sesame seeds or add some grated cheese if you're not following a strict diet.
Add chickpeas, beans, or roasted tofu if you want a more protein-rich dish.
In one interview, Elina mentioned that it is so tasty that she "can eat it for four days straight."
And it's no surprise—100 g of cooked quinoa contains only about 120 calories, 4 g of protein, 2.8 g of fiber, 2 g of fat, B vitamins, phosphorus, potassium, and zinc.
Quinoa with vegetables (illustrative photo: Freepik)
Health benefits of quinoa
A complete source of plant-based protein
Quinoa contains all nine essential amino acids, which is rare for plant-based foods. It's ideal for vegans, vegetarians, and those reducing meat.
Gluten-free
Quinoa is naturally gluten-free, making it a great choice for people with celiac disease or gluten intolerance.
High in fiber
Fiber supports healthy digestion, lowers blood sugar levels, and helps maintain a feeling of fullness longer.
Contains iron and magnesium
Quinoa is a source of iron, which is important for blood formation, and magnesium, which supports muscles, the nervous system, and heart function.
Lowers cholesterol levels
Thanks to antioxidants and healthy fatty acids, quinoa may help improve your lipid profile.
Low glycemic index
Quinoa digests slowly and doesn't cause a sharp blood sugar spike, making it ideal for people with diabetes or insulin resistance.
Previously, we revealed how famous fencer Olga Kharlan eats to stay in perfect shape.
Sources: website Allrecipes, articles by the Harvard School of Public Health.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
