Spring Vegetable and Quinoa Pilaf

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Spring Vegetable and Quinoa Pilaf
45 min.
4
356kcal

Suggestions


Welcome to the vibrant world of healthy cooking with our Spring Vegetable and Quinoa Pilaf! This delightful dish is not just a feast for the eyes, but also a nutritional powerhouse, perfect for anyone looking to embrace a vegetarian, gluten-free, and dairy-free lifestyle. With a perfect health score of 100, this recipe promises to deliver fresh flavors and wholesome ingredients in every bite.

Imagine bright green asparagus, sweet golden beets, and colorful bell peppers coming together in a luscious sauté, all brought to life by the nutty texture of quinoa. The dynamic flavor from the garlic and fresh Italian parsley enhances the natural sweetness of the vegetables, creating a harmony that's simply irresistible. With only 356 calories per serving, this pilaf is light enough to serve as a satisfying side dish yet hearty enough to stand as a main course.

Ready in just 45 minutes, this dish is perfect for a quick lunch or a leisurely dinner that will impress your friends and family. Whether you’re seeking a nutritious meal to fuel your day or a sophisticated side that complements any dish, our Spring Vegetable and Quinoa Pilaf is sure to become a favorite in your kitchen. Join us in celebrating fresh produce and wholesome grains, and get ready to indulge in a nourishing experience that delights the senses!

Ingredients

  • 0.5 pound asparagus trimmed
  •  golden beets peeled cut into 1/3-inch cubes
  • cup bell pepper red
  • servings pepper black freshly ground
  • 0.5 teaspoon sea salt for seasoning
  •  garlic clove minced
  •  spring onion thinly sliced
  • 1.8 cups chicken broth 
  • tablespoons olive oil 
  • cup and orange peppers 
  • tablespoon parsley fresh italian chopped
  • cup quinoa rinsed drained

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring broth and 1/2 teaspoon sea salt to boilin medium saucepan; add quinoa. Cover,reduce heat to low, and simmer until quinoais tender and broth is absorbed, about 15minutes.
  2. Remove from heat; fluff with fork.Cover and reserve.
  3. Meanwhile, bring 1 1/4 cups water toboil in large nonstick skillet over mediumheat.
  4. Add beets. Cover and cook until beetsare tender, about 8 minutes. Uncover;cook until any water in skillet evaporates.Increase heat to medium-high.
  5. Add olive oiland garlic; sauté 30 seconds.
  6. Add all bellpeppers, asparagus, and zucchini.
  7. Sprinklewith sea salt and black pepper. Sautéuntil just tender, about 8 minutes.
  8. Addcooked quinoa, green onions, and parsleyto vegetables in skillet; toss to combine.Season with sea salt and pepper.
  9. Bon Appétit

Nutrition Facts

Calories356kcal
Protein13.33%
Fat34.49%
Carbs52.18%

Properties

Glycemic Index
71.5
Glycemic Load
6.92
Inflammation Score
-10
Nutrition Score
31.879130290902%

Flavonoids

Apigenin
2.16mg
Luteolin
0.93mg
Isorhamnetin
3.23mg
Kaempferol
0.99mg
Myricetin
0.17mg
Quercetin
9.57mg

Nutrients percent of daily need

Calories:356.03kcal
17.8%
Fat:14.24g
21.91%
Saturated Fat:2.04g
12.76%
Carbohydrates:48.46g
16.15%
Net Carbohydrates:38.89g
14.14%
Sugar:12.95g
14.39%
Cholesterol:0mg
0%
Sodium:426.8mg
18.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.39g
24.77%
Vitamin C:108.62mg
131.66%
Manganese:1.5mg
75.06%
Vitamin K:75.23µg
71.65%
Folate:285.29µg
71.32%
Vitamin A:3012.34IU
60.25%
Fiber:9.58g
38.3%
Magnesium:133.38mg
33.34%
Phosphorus:330.73mg
33.07%
Vitamin E:4.49mg
29.94%
Potassium:1045.72mg
29.88%
Vitamin B6:0.6mg
29.76%
Iron:5.01mg
27.85%
Copper:0.53mg
26.65%
Vitamin B2:0.37mg
21.82%
Vitamin B1:0.32mg
21.53%
Vitamin B3:3.84mg
19.21%
Zinc:2.42mg
16.14%
Vitamin B5:0.93mg
9.34%
Selenium:6.14µg
8.78%
Calcium:76.07mg
7.61%
Vitamin B12:0.1µg
1.72%
Source:Epicurious