Spring Vegetable and Quinoa Pilaf

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

Suggestions


Welcome to a delightful culinary experience with our Spring Vegetable and Quinoa Pilaf! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it the perfect addition to your meal repertoire. Packed with fresh, seasonal vegetables like asparagus, golden beets, and colorful bell peppers, this recipe celebrates the flavors of spring while being entirely vegetarian, gluten-free, and dairy-free.

In just 45 minutes, you can whip up a wholesome meal that serves four, making it ideal for family lunches or as a side dish for gatherings. With only 356 calories per serving, you can indulge guilt-free while enjoying a balanced blend of protein, healthy fats, and carbohydrates. The quinoa adds a nutty flavor and a satisfying texture, while the sautéed vegetables bring a burst of freshness and color to your plate.

Whether you're looking for a light main course or a hearty side dish, this Spring Vegetable and Quinoa Pilaf is sure to impress. The combination of garlic, fresh herbs, and a drizzle of olive oil elevates the dish, making it not only healthy but also incredibly delicious. So, roll up your sleeves and get ready to savor the taste of spring with this popular and very healthy recipe!

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