Pumpkinseed Quinoa Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
43%
Pumpkinseed Quinoa Pilaf
45 min.
5
178kcal

Suggestions


Welcome to a delightful culinary adventure with our Pumpkinseed Quinoa Pilaf! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it the perfect addition to your meal repertoire. Whether you're looking for a satisfying side dish, a flavorful starter, or a healthy snack, this pilaf checks all the boxes. With its colorful medley of fresh vegetables, crunchy pumpkinseeds, and the nutty goodness of quinoa, it’s a dish that celebrates the bounty of nature.

What makes this recipe truly special is its versatility. It’s vegetarian, vegan, gluten-free, and dairy-free, ensuring that it caters to a wide range of dietary preferences. The combination of sweet corn, crisp jicama, and zesty lime juice creates a refreshing flavor profile that will tantalize your taste buds. Plus, the toasted pumpkinseeds add a delightful crunch and a boost of healthy fats, making this pilaf not just delicious but also nourishing.

Ready in just 45 minutes, this Pumpkinseed Quinoa Pilaf is perfect for busy weeknights or as a standout dish for gatherings. Serve it warm or at room temperature, and watch as it becomes a favorite among family and friends. So, roll up your sleeves and get ready to whip up this colorful, nutritious, and utterly delicious pilaf that will leave everyone asking for seconds!

Ingredients

  • cup whole-kernel corn frozen thawed
  • 0.3 cup pumpkinseed kernels unsalted toasted
  • tablespoons cilantro leaves fresh chopped
  • 0.5 cup bell pepper green chopped
  • 0.5 cup green onions sliced
  • teaspoons jalapeno minced seeded
  • cup jicama diced peeled
  • tablespoons juice of lime fresh
  • teaspoons olive oil 
  • 0.8 cup quinoa uncooked
  • 0.5 cup bell pepper red chopped
  • cup onion red chopped
  • 0.5 teaspoon salt 
  • cup tomatoes chopped
  • 1.5 cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.
  2. Remove from heat, and fluff with a fork; set aside.
  3. Heat oil in a large nonstick skillet over medium heat.
  4. Add jicama and next 5 ingredients (jicama through minced jalapeo pepper); saut 5 minutes or until tender.
  5. Add quinoa, tomato, and next 5 ingredients (tomato through salt); saut 1 minute or until thoroughly heated.
  6. Garnish with small jalapeo, if desired.

Nutrition Facts

Calories178kcal
Protein12.61%
Fat18.68%
Carbs68.71%

Properties

Glycemic Index
43.6
Glycemic Load
1.52
Inflammation Score
-8
Nutrition Score
14.526087118232%

Flavonoids

Eriodictyol
0.2mg
Hesperetin
0.81mg
Naringenin
0.24mg
Luteolin
0.83mg
Isorhamnetin
1.6mg
Kaempferol
0.38mg
Myricetin
0.05mg
Quercetin
8.33mg

Nutrients percent of daily need

Calories:178.25kcal
8.91%
Fat:3.9g
6%
Saturated Fat:0.56g
3.49%
Carbohydrates:32.27g
10.76%
Net Carbohydrates:26.52g
9.64%
Sugar:6g
6.67%
Cholesterol:0mg
0%
Sodium:333.82mg
14.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.92g
11.84%
Vitamin C:50.45mg
61.15%
Manganese:0.71mg
35.74%
Vitamin K:26.98µg
25.69%
Folate:93.05µg
23.26%
Fiber:5.76g
23.03%
Vitamin A:935.79IU
18.72%
Magnesium:72.57mg
18.14%
Phosphorus:170.18mg
17.02%
Vitamin B6:0.31mg
15.42%
Potassium:459.14mg
13.12%
Copper:0.24mg
12.17%
Vitamin B1:0.16mg
10.94%
Vitamin E:1.62mg
10.8%
Iron:1.88mg
10.43%
Vitamin B2:0.17mg
9.98%
Zinc:1.19mg
7.94%
Vitamin B3:1.4mg
7.01%
Vitamin B5:0.54mg
5.41%
Selenium:2.87µg
4.09%
Calcium:40.39mg
4.04%
Source:My Recipes