Quinoa-Leek Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Quinoa-Leek Pilaf
50 min.
20
131kcal

Suggestions

Ingredients

  • 20 servings kosher salt 
  • pounds leeks light white green halved lengthwise thinly sliced
  • tablespoons olive oil extra-virgin
  • 20 servings pepper freshly ground
  • pound quinoa rinsed drained
  • cups vegetable broth low-sodium
  • cups water 

Equipment

  • frying pan

Directions

  1. In a large, deep skillet, heat the olive oil.
  2. Add the leeks and a generous pinch each of salt and pepper and cook over moderately low heat, stirring occasionally, until softened, 10 to 12 minutes.
  3. Add the quinoa and cook over moderate heat, stirring, until dry, about 5 minutes.
  4. Add the broth and water to the skillet and bring to a boil. Cover and simmer over moderately low heat until the quinoa is tender and the liquid has been absorbed, about 20 minutes.
  5. Remove the skillet from the heat and let stand for 10 minutes. Fluff with a fork, season with salt and pepper and serve.

Nutrition Facts

Calories131kcal
Protein11.93%
Fat24.3%
Carbs63.77%

Properties

Glycemic Index
3.2
Glycemic Load
1.81
Inflammation Score
-7
Nutrition Score
9.053043552067%

Flavonoids

Kaempferol
1.21mg
Myricetin
0.1mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:131.45kcal
6.57%
Fat:3.62g
5.56%
Saturated Fat:0.47g
2.93%
Carbohydrates:21.36g
7.12%
Net Carbohydrates:18.83g
6.85%
Sugar:1.87g
2.08%
Cholesterol:0mg
0%
Sodium:205.24mg
8.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.99g
7.99%
Manganese:0.69mg
34.63%
Vitamin K:22.75µg
21.66%
Folate:70.78µg
17.69%
Vitamin A:759.86IU
15.2%
Magnesium:57.79mg
14.45%
Phosphorus:119.68mg
11.97%
Iron:2.01mg
11.18%
Vitamin B6:0.22mg
10.82%
Fiber:2.53g
10.12%
Copper:0.19mg
9.68%
Vitamin E:1.27mg
8.49%
Vitamin B1:0.11mg
7.26%
Vitamin C:5.44mg
6.6%
Potassium:210.72mg
6.02%
Zinc:0.76mg
5.08%
Vitamin B2:0.09mg
5.05%
Calcium:38.72mg
3.87%
Selenium:2.39µg
3.41%
Vitamin B3:0.53mg
2.64%
Vitamin B5:0.24mg
2.4%
Source:My Recipes