Broccolini Quinoa Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
74%
Broccolini Quinoa Pilaf
30 min.
2
625kcal
48.94%sweetness
100%saltiness
52.47%sourness
57.87%bitterness
64.1%savoriness
79%fattiness
0%spiciness

Ingredients

  • bunch broccolini trimmed
  •  garlic clove minced
  • tbsp olive oil 
  • 0.5 cup onion 
  • cup quinoa rinsed
  • cups vegetable stock 
  • oz walnut pieces chopped

Equipment

  • frying pan

Directions

  1. In a large pan with lid heat olive oil over medium high heat.
  2. Add onions and cook for 1 minute.
  3. Add garlic and cook until onions are translucent and garlic is fragrant.
  4. Add quinoa to pan, stir to combine. Slowly add in broth and bring to a boil.Cover and reduce heat to low, cook for 15 minutes.In the last 2-3 minutes of cooking add in broccolini on top of the quinoa (do not stir) and cover.Uncover and toss broccolini and quinoa together.Season to taste with salt and pepper.
  5. Add walnuts and serve hot.

Nutrition Facts

Calories625kcal
Protein12.36%
Fat43.01%
Carbs44.63%

Properties

Glycemic Index
61
Glycemic Load
2.72
Inflammation Score
-10
Nutrition Score
30.542173913043%

Flavonoids

Cyanidin
0.77mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.04mg
Quercetin
8.15mg

Taste

Sweetness:
48.94%
Saltiness:
100%
Sourness:
52.47%
Bitterness:
57.87%
Savoriness:
64.1%
Fattiness:
79%
Spiciness:
0%

Nutrients percent of daily need

Calories:625.07kcal
31.25%
Fat:30.69g
47.22%
Saturated Fat:3.32g
20.76%
Carbohydrates:71.66g
23.89%
Net Carbohydrates:62.1g
22.58%
Sugar:6.45g
7.16%
Cholesterol:0mg
0%
Sodium:971.81mg
42.25%
Protein:19.85g
39.69%
Manganese:2.77mg
138.63%
Vitamin C:81.79mg
99.14%
Magnesium:216.62mg
54.15%
Phosphorus:500.43mg
50.04%
Copper:0.97mg
48.62%
Folate:191.83µg
47.96%
Vitamin A:2019.06IU
40.38%
Fiber:9.56g
38.26%
Vitamin B6:0.63mg
31.64%
Iron:5.58mg
31%
Vitamin B1:0.42mg
28.27%
Zinc:3.6mg
23.98%
Vitamin E:3.29mg
21.93%
Vitamin B2:0.33mg
19.13%
Potassium:668.06mg
19.09%
Calcium:139.72mg
13.97%
Selenium:9.03µg
12.9%
Vitamin B5:0.88mg
8.76%
Vitamin B3:1.67mg
8.33%
Vitamin K:5.16µg
4.92%