Quinoa Pilaf with Pine Nuts

Vegetarian
Gluten Free
Dairy Free
Health score
48%
Quinoa Pilaf with Pine Nuts
25 min.
6
182kcal

Suggestions

Ingredients

  • 0.3 cup parsley leaves fresh chopped
  • cups chicken broth low-sodium
  • tablespoon olive oil 
  • 0.5 large onion chopped
  • 0.3 cup pinenuts 
  • cup quinoa rinsed
  • servings salt and pepper 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.
  2. Meanwhile, toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about 2 minutes, stirring frequently.
  3. Remove nuts from pan and set aside.
  4. Heat the oil in the same skillet over a medium-high heat.
  5. Add the onions and cook stirring occasionally, until the onions soften and begin to brown, about 6 minutes.
  6. When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, onions, and parsley. Season with salt and pepper and serve.

Nutrition Facts

Calories182kcal
Protein14.08%
Fat40.49%
Carbs45.43%

Properties

Glycemic Index
9.83
Glycemic Load
0.29
Inflammation Score
-6
Nutrition Score
12.363913131797%

Flavonoids

Apigenin
7.19mg
Luteolin
0.04mg
Isorhamnetin
0.63mg
Kaempferol
0.13mg
Myricetin
0.5mg
Quercetin
2.55mg

Nutrients percent of daily need

Calories:181.54kcal
9.08%
Fat:8.41g
12.94%
Saturated Fat:0.95g
5.93%
Carbohydrates:21.24g
7.08%
Net Carbohydrates:18.72g
6.81%
Sugar:0.86g
0.96%
Cholesterol:0mg
0%
Sodium:221.33mg
9.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.58g
13.16%
Vitamin K:59.15µg
56.34%
Manganese:1.09mg
54.65%
Phosphorus:190.99mg
19.1%
Magnesium:73.64mg
18.41%
Folate:61.49µg
15.37%
Copper:0.29mg
14.58%
Iron:2.02mg
11.22%
Vitamin E:1.58mg
10.53%
Fiber:2.51g
10.06%
Zinc:1.38mg
9.18%
Vitamin B3:1.81mg
9.07%
Vitamin B1:0.13mg
8.74%
Potassium:297.53mg
8.5%
Vitamin B6:0.17mg
8.46%
Vitamin B2:0.13mg
7.83%
Vitamin C:5.4mg
6.55%
Vitamin A:286.65IU
5.73%
Selenium:2.51µg
3.59%
Vitamin B5:0.26mg
2.65%
Calcium:24.98mg
2.5%
Vitamin B12:0.08µg
1.31%