Quinoa Pilaf with Artichokes, Leeks and Sugar Snap Peas

Gluten Free
Very Healthy
Health score
60%
Quinoa Pilaf with Artichokes, Leeks and Sugar Snap Peas
25 min.
4
360kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons carapelli® extra virgin olive oil 
  • large leek light white green thinly sliced
  • 6.5 ounce marinated artichoke hearts drained coarsely chopped
  • tablespoons parmigiano-reggiano cheese grated
  • tablespoons pinenuts toasted
  • cup quinoa rinsed drained
  • cup diagonally sugar snap peas fresh shelled halved
  • 1.8 cups vegetable broth reduced-sodium

Equipment

  • sauce pan

Directions

  1. Heat oil in a large saucepan over medium heat.
  2. Add leek; cook 5 minutes, stirring occasionally. Stir in broth and quinoa; bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 7 minutes.
  3. Stir in sugar snap peas; cover and continue to simmer 6 to 8 minutes or until most of broth is absorbed. Stir in artichoke hearts; heat through. Top with pine nuts, cheese and pepper.

Nutrition Facts

Calories360kcal
Protein10.83%
Fat48.49%
Carbs40.68%

Properties

Glycemic Index
22.75
Glycemic Load
0.92
Inflammation Score
-8
Nutrition Score
18.458260995538%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.59mg
Myricetin
0.05mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:359.97kcal
18%
Fat:19.62g
30.19%
Saturated Fat:2.52g
15.78%
Carbohydrates:37.04g
12.35%
Net Carbohydrates:31.35g
11.4%
Sugar:3.04g
3.38%
Cholesterol:1.7mg
0.57%
Sodium:222.98mg
9.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.86g
19.71%
Manganese:1.71mg
85.37%
Vitamin C:27.1mg
32.85%
Magnesium:115.97mg
28.99%
Phosphorus:275.67mg
27.57%
Folate:105.48µg
26.37%
Vitamin K:25.09µg
23.89%
Fiber:5.68g
22.74%
Vitamin A:1126.24IU
22.52%
Iron:3.74mg
20.76%
Vitamin E:3.05mg
20.35%
Copper:0.4mg
19.91%
Vitamin B1:0.23mg
15.43%
Vitamin B6:0.31mg
15.39%
Zinc:1.96mg
13.1%
Vitamin B2:0.19mg
11%
Potassium:377.13mg
10.78%
Calcium:84.27mg
8.43%
Selenium:4.63µg
6.61%
Vitamin B3:1.22mg
6.1%
Vitamin B5:0.58mg
5.8%
Source:Allrecipes