Quinoa Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
73%
Quinoa Pilaf
30 min.
3
357kcal

Suggestions

Ingredients

  • tablespoons olive oil extra virgin divided
  • 0.5 medium onion yellow finely chopped
  • 0.3  bell pepper finely chopped
  •  garlic clove minced
  • tablespoons pinenuts 
  • cup quinoa uncooked
  • cups water 
  • pinch pepper black freshly ground
  • tablespoons mint leaves fresh chopped
  • tablespoons thai basil fresh chopped
  • tablespoon chives fresh chopped (or green onions including the greens)
  • small cucumber seeds removed, chopped peeled
  • servings salt and pepper 

Equipment

  • bowl
  • pot
  • sieve

Directions

  1. Rinse quinoa if instructed on box: Check your box of quinoa, if it recommends rinsing the quinoa, place the quinoa in a large sieve and rinse it until the water runs clear. (Some brands don't require rinsing.)
  2. Sauté onion, bell pepper, garlic, pine nuts:
  3. Heat 1 Tbsp of olive oil on medium high heat in a 1 1/2 to 2 quart pot.
  4. Add the onion, bell pepper, garlic and pine nuts and cook, stirring occasionally until the onions are translucent, but not browned.
  5. Add quinoa:
  6. Add the uncooked quinoa and cook, stirring occasionally for a couple more minutes. You can let some of the quinoa get a little toasted.
  7. Add water, salt, bring to simmer:
  8. Add 2 cups of water and one teaspoon of salt. Bring to a boil and reduce the heat to low so that the quinoa and water are simmering while the pot is partially covered (enough to let out some steam).
  9. Simmer for 20 minutes, or until the quinoa is tender and the water has been absorbed.
  10. Remove from heat and put into a large serving bowl. Fluff up with a fork.
  11. Stir in olive oil, mint, basil, chives, cucumber:
  12. Let cool until just slightly warm, add another tablespoon of olive oil. Stir in chopped mint, basil, chives, and cucumber.
  13. Add salt and pepper to taste.
  14. Serve chilled or at room temperature.

Nutrition Facts

Calories357kcal
Protein10.78%
Fat43.4%
Carbs45.82%

Properties

Glycemic Index
83.67
Glycemic Load
0.73
Inflammation Score
-8
Nutrition Score
19.435217256131%

Flavonoids

Eriodictyol
1.03mg
Hesperetin
0.34mg
Apigenin
0.19mg
Luteolin
0.5mg
Isorhamnetin
0.99mg
Kaempferol
0.22mg
Myricetin
0.02mg
Quercetin
3.81mg

Nutrients percent of daily need

Calories:356.65kcal
17.83%
Fat:17.52g
26.95%
Saturated Fat:2.05g
12.79%
Carbohydrates:41.61g
13.87%
Net Carbohydrates:36.16g
13.15%
Sugar:2.19g
2.44%
Cholesterol:0mg
0%
Sodium:208.31mg
9.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.79g
19.58%
Manganese:1.89mg
94.59%
Magnesium:143.54mg
35.88%
Phosphorus:321.6mg
32.16%
Folate:127.74µg
31.94%
Copper:0.52mg
25.75%
Vitamin E:3.54mg
23.59%
Vitamin C:17.98mg
21.8%
Fiber:5.44g
21.78%
Vitamin K:21.3µg
20.28%
Iron:3.46mg
19.21%
Vitamin B6:0.38mg
19.01%
Vitamin B1:0.26mg
17.63%
Zinc:2.41mg
16.09%
Potassium:508.6mg
14.53%
Vitamin B2:0.23mg
13.77%
Vitamin A:614.38IU
12.29%
Selenium:5.17µg
7.39%
Vitamin B3:1.37mg
6.87%
Vitamin B5:0.66mg
6.62%
Calcium:58.27mg
5.83%