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

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