Quinoa Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Quinoa Pilaf
35 min.
4
358kcal

Suggestions

Looking for a delicious and versatile dish that's perfect as a side, antipasti, starter, or even snack? Look no further than this Quinoa Pilaf! This vegetarian, vegan, gluten-free, and dairy-free recipe is not only easy to make, but it's also packed with flavor and nutrition. With a caloric content of 358 kcal per serving, it's a balanced option for any meal. In just 35 minutes, you can enjoy a tasty and satisfying dish that's suitable for everyone. The combination of carrots, fresh parsley, onions, quinoa, vegetable broth, vegetable oil, and walnuts creates a mouthwatering taste experience. Serve it hot or at room temperature for a delightful meal that's sure to impress. Get ready to elevate your culinary skills with this simple yet exquisite Quinoa Pilaf!

Ingredients

  •  carrots chopped
  • 0.3 cup parsley fresh chopped
  • 0.5 cup onion chopped
  • cup quinoa rinsed
  • cups vegetable stock 
  • tablespoon vegetable oil 
  • 0.8 cup walnut pieces chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. Heat oil in a saucepan over medium-high heat. Cook onion in oil for 5 minutes, or until translucent.
  2. Add carrot, and cook 3 minutes more. Stir in quinoa and vegetable broth, and bring to a boil. Reduce to a simmer, cover, and cook 15 to 20 minutes, or until quinoa is tender and fluffy.
  3. In a bowl, toss quinoa together with walnuts and parsley.
  4. Serve hot or at room temperature.

Nutrition Facts

Calories358kcal
Protein10.74%
Fat49.55%
Carbs39.71%

Properties

Glycemic Index
42.71
Glycemic Load
2.4
Inflammation Score
-10
Nutrition Score
23.336086812227%

Flavonoids

Cyanidin
0.59mg
Apigenin
8.08mg
Luteolin
0.08mg
Isorhamnetin
1mg
Kaempferol
0.26mg
Myricetin
0.57mg
Quercetin
4.13mg

Nutrients percent of daily need

Calories:357.66kcal
17.88%
Fat:20.41g
31.39%
Saturated Fat:2.19g
13.67%
Carbohydrates:36.8g
12.27%
Net Carbohydrates:31.04g
11.29%
Sugar:3.9g
4.33%
Cholesterol:0mg
0%
Sodium:496.51mg
21.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.95g
19.9%
Vitamin A:5672.24IU
113.44%
Manganese:1.69mg
84.42%
Vitamin K:72.45µg
69%
Magnesium:125.92mg
31.48%
Copper:0.63mg
31.33%
Phosphorus:288.78mg
28.88%
Folate:114.99µg
28.75%
Fiber:5.76g
23.05%
Vitamin B6:0.39mg
19.71%
Vitamin B1:0.26mg
17.36%
Iron:2.95mg
16.37%
Zinc:2.14mg
14.28%
Potassium:483.59mg
13.82%
Vitamin B2:0.19mg
11.46%
Vitamin E:1.7mg
11.35%
Vitamin C:8.55mg
10.37%
Selenium:4.82µg
6.89%
Vitamin B3:1.26mg
6.32%
Calcium:61.31mg
6.13%
Vitamin B5:0.58mg
5.76%
Source:Allrecipes