Quinoa Pilaf

Vegetarian
Gluten Free
Dairy Free
Health score
50%
Quinoa Pilaf
55 min.
4
467kcal

Suggestions

Ingredients

  • cup arugula packed chopped
  • 0.5 teaspoon pepper black freshly ground for seasoning
  • medium cucumber diced peeled seeded
  • 0.5 cup mint leaves fresh chopped
  • teaspoon kosher salt for seasoning
  •  lemon zest 
  • 1.5 cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  • 1.5 cups quinoa 
  • small pepper red stemmed deveined seeded chopped
  • small shallots chopped
  • 0.5 cup slivered almonds toasted coarsely chopped
  • 0.3 cup white wine such as pinot grigio

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Watch how to make this recipe.
  2. Cook's Note: To toast the almonds, arrange in a single layer on a baking sheet.
  3. Bake in a preheated 350 degrees F oven until lightly toasted, 6 to 8 minutes. Cool completely before using.
  4. Heat 2 tablespoons of the oil in a large saucepan or a high-sided skillet over medium-high heat.
  5. Add the shallots and cook until soft, about 2 minutes.
  6. Add the bell pepper, salt and pepper. Cook until the vegetables are tender, 5 minutes. Make a space in the center of the vegetables and add the remaining 1 tablespoon of oil.
  7. Add the quinoa and cook, stirring constantly, until coated with oil, about 2 minutes.
  8. Add the wine and cook until all of the liquid has evaporated, about 2 minutes.
  9. Add the broth and bring to a boil. Cover the pan and simmer until all of the broth has been absorbed and the quinoa is tender, about 15 minutes. Keep covered and let sit for 10 minutes.
  10. Add the arugula, almonds, mint, cucumber and lemon zest and toss well. Season with salt and pepper.

Nutrition Facts

Calories467kcal
Protein12.89%
Fat41.96%
Carbs45.15%

Properties

Glycemic Index
37.75
Glycemic Load
1.55
Inflammation Score
-9
Nutrition Score
25.673913022746%

Flavonoids

Cyanidin
0.33mg
Catechin
0.17mg
Epigallocatechin
0.35mg
Epicatechin
0.08mg
Eriodictyol
1.77mg
Hesperetin
0.57mg
Naringenin
0.06mg
Apigenin
0.31mg
Luteolin
0.84mg
Isorhamnetin
0.57mg
Kaempferol
1.8mg
Quercetin
0.49mg

Nutrients percent of daily need

Calories:467.35kcal
23.37%
Fat:21.9g
33.69%
Saturated Fat:2.61g
16.34%
Carbohydrates:53g
17.67%
Net Carbohydrates:44.56g
16.2%
Sugar:4.31g
4.79%
Cholesterol:0mg
0%
Sodium:619.43mg
26.93%
Alcohol:1.58g
100%
Alcohol %:0.67%
100%
Protein:15.14g
30.27%
Manganese:1.85mg
92.52%
Magnesium:183.94mg
45.99%
Vitamin E:6.87mg
45.79%
Phosphorus:420.47mg
42.05%
Folate:158.79µg
39.7%
Vitamin C:31.76mg
38.5%
Fiber:8.44g
33.77%
Copper:0.65mg
32.43%
Vitamin B6:0.52mg
25.89%
Vitamin B2:0.44mg
25.73%
Iron:4.55mg
25.27%
Potassium:781.26mg
22.32%
Vitamin B1:0.31mg
20.38%
Vitamin A:985.19IU
19.7%
Zinc:2.81mg
18.75%
Vitamin K:16.9µg
16.1%
Vitamin B3:3.04mg
15.2%
Calcium:112.65mg
11.26%
Selenium:6.38µg
9.11%
Vitamin B5:0.86mg
8.56%
Vitamin B12:0.09µg
1.48%