Red Quinoa Pilaf with Tomato, Spinach and Pine Nuts

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Red Quinoa Pilaf with Tomato, Spinach and Pine Nuts
155 min.
4
370kcal

Suggestions


Discover the vibrant flavors and wholesome goodness of our Red Quinoa Pilaf with Tomato, Spinach, and Pine Nuts. This delightful dish is not only a feast for the eyes but also a powerhouse of nutrition, making it an ideal choice for health-conscious eaters. With a health score of 100, this recipe is packed with essential nutrients while being vegetarian, vegan, gluten-free, and dairy-free.

Imagine the nutty aroma of red quinoa mingling with the sweetness of ripe tomatoes and the earthiness of fresh spinach. Each bite is a harmonious blend of textures and flavors, enhanced by the crunch of lightly toasted pine nuts. This pilaf serves as a versatile side dish, perfect for complementing any meal or as a satisfying snack on its own.

Ready in just 155 minutes, this dish is perfect for those who enjoy a leisurely cooking experience. The slow cooker method allows the ingredients to meld beautifully, resulting in a comforting and hearty dish that will impress your family and friends. With only 370 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients.

Whether you're hosting a dinner party or simply looking for a nutritious addition to your weekly meal prep, this Red Quinoa Pilaf is sure to become a favorite. Dive into this delicious recipe and elevate your culinary repertoire with a dish that celebrates both flavor and health!

Ingredients

  • cups baby spinach fresh loosely packed
  • tablespoons olive oil 
  •  onion chopped
  • 0.5 cup pinenuts 
  • cup quinoa red
  • servings salt and pepper 
  • large but tomatoes diced firm cored ripe seeded
  • cups vegetable broth low-sodium

Equipment

  • bowl
  • frying pan
  • slow cooker

Directions

  1. Rinse quinoa thoroughly in cold water.
  2. Drain well.
  3. In a large skillet, warm oil over medium-high heat.
  4. Add onion and cook, stirring often, until softened, 3 to 5 minutes. Stir in tomatoes and broth and increase heat to high. Bring to a boil, then carefully transfer to slow cooker. Stir in quinoa and season with salt and pepper. Cover and cook on low until most of the liquid is absorbed and quinoa is tender, about 2 hours.
  5. Place pine nuts in a small skillet over medium-low heat. Cook, shaking skillet constantly, until pine nuts are light golden and fragrant, about 3 minutes. Immediately transfer to a bowl.
  6. Remove slow cooker cover and stir in spinach and pine nuts. (If pilaf looks dry, add up to 1/2 cup more broth.) Cover and cook 15 minutes longer, or until the spinach has wilted completely. Season with additional salt and pepper and serve.

Nutrition Facts

Calories370kcal
Protein10.77%
Fat50.08%
Carbs39.15%

Properties

Glycemic Index
24.25
Glycemic Load
1.57
Inflammation Score
-9
Nutrition Score
24.917825761049%

Flavonoids

Naringenin
0.62mg
Apigenin
0.01mg
Luteolin
0.12mg
Isorhamnetin
1.38mg
Kaempferol
1.22mg
Myricetin
0.18mg
Quercetin
6.71mg

Nutrients percent of daily need

Calories:370.18kcal
18.51%
Fat:21.39g
32.91%
Saturated Fat:2.14g
13.37%
Carbohydrates:37.63g
12.54%
Net Carbohydrates:31.64g
11.5%
Sugar:4.73g
5.26%
Cholesterol:0mg
0%
Sodium:213.89mg
9.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.35g
20.7%
Manganese:2.62mg
131.18%
Vitamin K:93.06µg
88.63%
Vitamin A:2175.97IU
43.52%
Magnesium:150.7mg
37.67%
Folate:131.91µg
32.98%
Phosphorus:328.42mg
32.84%
Vitamin E:4.42mg
29.47%
Copper:0.56mg
27.88%
Fiber:5.99g
23.97%
Vitamin C:18.85mg
22.85%
Iron:3.63mg
20.15%
Potassium:679.65mg
19.42%
Vitamin B1:0.27mg
18.16%
Zinc:2.69mg
17.92%
Vitamin B6:0.36mg
17.89%
Vitamin B2:0.23mg
13.32%
Vitamin B3:2.07mg
10.34%
Selenium:4.02µg
5.74%
Calcium:53.14mg
5.31%
Vitamin B5:0.51mg
5.05%
Source:My Recipes