Simplest Quinoa and Pine Nut Pilaf

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
97%
Simplest Quinoa and Pine Nut Pilaf
40 min.
4
277kcal

Suggestions


Welcome to a delightful culinary experience with our Simplest Quinoa and Pine Nut Pilaf! This dish is not just a side; it's a celebration of flavors and textures that will elevate any meal. With a health score of 97, this vegetarian, gluten-free, and dairy-free recipe is perfect for those seeking a nutritious yet delicious option. Whether you're looking for a starter, a snack, or a side dish to complement your main course, this pilaf fits the bill beautifully.

Quinoa, often hailed as a superfood, serves as the star ingredient, providing a hearty base that is both satisfying and packed with protein. The addition of toasted pine nuts adds a delightful crunch and a nutty flavor that perfectly complements the fresh herbs. With a low FODMAP profile, this dish is gentle on the digestive system, making it an excellent choice for those with dietary sensitivities.

Ready in just 40 minutes, this pilaf is not only quick to prepare but also a feast for the senses. The aromatic blend of freshly ground black pepper and the vibrant touch of cilantro or Italian parsley will have your kitchen smelling divine. So, gather your ingredients and get ready to impress your family and friends with this simple yet elegant dish that promises to be a hit at any gathering!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup flat parsley fresh italian chopped
  • 0.3 teaspoon kosher salt 
  • 1.8 cups chicken broth organic (preferably )
  • 0.3 cup pinenuts 
  • ounces quinoa whole

Equipment

  • baking sheet
  • sauce pan
  • oven
  • sieve

Directions

  1. Place the quinoa in a fine sieve. Rinse under cold running water 1 full minute. Set aside to drain.
  2. Bring the broth, salt and pepper to a boil in heavy, medium saucepan over medium-high heat. Stir in the quinoa. Cover, reduce the heat to medium-low and simmer until the quinoa is tender and all the broth is absorbed, about 15 minutes. Turn off the heat.
  3. Let the quinoa stand, still covered, for 10 minutes.
  4. Meanwhile, preheat the oven to 350 degrees F. Scatter pine nuts on a small rimmed baking sheet. Toast the nuts until golden, stirring occasionally, about 5 minutes. Cool on the baking sheet.
  5. Mix the cilantro and pine nuts into the quinoa.

Nutrition Facts

Calories277kcal
Protein15.11%
Fat35.88%
Carbs49.01%

Properties

Glycemic Index
16
Glycemic Load
0.06
Inflammation Score
-7
Nutrition Score
20.33260861687%

Flavonoids

Apigenin
10.77mg
Luteolin
0.05mg
Kaempferol
0.07mg
Myricetin
0.74mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:276.92kcal
13.85%
Fat:11.37g
17.49%
Saturated Fat:1.09g
6.84%
Carbohydrates:34.94g
11.65%
Net Carbohydrates:30.85g
11.22%
Sugar:0.58g
0.65%
Cholesterol:0mg
0%
Sodium:181.85mg
7.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.77g
21.55%
Manganese:2.02mg
101.16%
Vitamin K:88.27µg
84.07%
Phosphorus:325.49mg
32.55%
Magnesium:129.72mg
32.43%
Folate:102.73µg
25.68%
Copper:0.5mg
25.15%
Iron:3.43mg
19.05%
Fiber:4.09g
16.34%
Zinc:2.42mg
16.15%
Vitamin E:2.3mg
15.33%
Vitamin B1:0.22mg
14.93%
Vitamin B3:2.73mg
13.65%
Vitamin B6:0.27mg
13.37%
Potassium:464.66mg
13.28%
Vitamin B2:0.22mg
12.91%
Vitamin A:432.09IU
8.64%
Vitamin C:6.74mg
8.17%
Selenium:4.31µg
6.15%
Vitamin B5:0.44mg
4.4%
Calcium:36.79mg
3.68%
Vitamin B12:0.1µg
1.72%
2 min.
4
286kcal
10 min.
10
8kcal
30 min.
4
277kcal
20 min.
15
146kcal
5 min.
10
287kcal