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 a vibrant culinary journey with our Spring Vegetable and Quinoa Pilaf, a dish that epitomizes the freshness of the season while offering a plethora of health benefits. Bursting with color and flavor, this vegetarian, gluten-free, and dairy-free recipe encapsulates the essence of spring, making it the perfect choice for a light lunch, a delightful side dish, or even a hearty main course.

Imagine tender asparagus, sweet golden beets, and colorful bell peppers mingling together, all enhanced by the earthy taste of quinoa. This dish isn’t just a feast for the eyes—it’s also packed with nutrients! Each serving contains only 356 calories, making it a guilt-free option for those looking to enjoy wholesome food without compromising on flavor. With a health score of 100, every bite is a step towards better health.

Preparing this delightful pilaf is straightforward and quick, taking just 45 minutes to bring it from your kitchen to the table. The combination of sautéed vegetables and fluffy quinoa, tossed with fresh herbs and spices, creates a symphony of taste and texture that will leave your guests wanting more. Whether you’re hosting a spring gathering or seeking a nourishing meal for yourself, this dish is sure to impress.

So, gather your ingredients and get ready to savor the essence of spring with every bite!

Ingredients

  • 0.5 pound asparagus trimmed
  •  baby golden beets peeled cut into 1/3-inch cubes
  • cup pieces bell peppers red
  • servings pepper black freshly ground
  • 0.5 teaspoon coarse sea salt plus additional for seasoning
  •  garlic cloves minced
  •  green onions thinly sliced
  • 1.8 cups low-salt chicken broth 
  • tablespoons olive oil 
  • cup pieces orange bell 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