Friday, October 22, 2021
Oct. 22, 2021

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Quinoa is base for veggie pilaf

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Quinoa, an ancient grain packed with protein, is the base for this vegetable pilaf. Chopped almonds add a nutty flavor and crunchy texture.

Helpful Hints:

Find minced garlic in the produce section of the market.

Slice the vegetables in a food processor fitted with a slicing blade.

Chop the almonds using the same food processor bowl used for the vegetables. No need to wash the bowl first

Countdown:

Prepare all ingredients.

Make the recipe.

Nutty Quinoa Pilaf

Recipe by Linda Gassenheimer. Makes 2 servings.

1 tablespoon olive oil

1 cup sliced onion

2 teaspoons minced garlic

1 cup sliced celery

½ cup sliced carrots

1 cup sliced green bell pepper

2 teaspoons ground cumin

2 teaspoons ground coriander

¼ teaspoon ground cayenne pepper

1 cup drained, low-sodium, no-sugar-added diced tomatoes*

½ cup frozen peas

½ cup quinoa

1 cup low-sodium vegetable broth**

Salt and freshly ground black pepper

½ cup coarsely chopped, unsalted almonds

Heat oil in a large non-stick skillet over medium-high heat. Add onion and saute 1 minute. Add garlic, celery, carrots and green bell pepper. Saute 2 minutes. Add cumin, coriander and cayenne pepper. Saute 1 minute. Stir indiced tomatoes, peas, quinoa and vegetable broth. Lower heat to medium, cover and simmer 15 minutes. Add ½ cup water if skillet becomes dry. Add salt and pepper to taste. Divide between two dinner plates, sprinkle chopped almonds on top and serve.

Per serving: 540 calories, 250 calories from fat, 28 g fat, 2.8 g saturated fat, 17.3 g monounsaturated fat, 0 mg cholesterol, 19 g protein, 60 g carbohydrates, 14 g dietary fiber, 14 g sugars, 480 mg sodium, 1,320 mg potassium, 480 mg phosphorus

Exchanges: 2 starch, 4 ½ vegetable,1 lean protein, 5 fat.

* canned low-sodium, no-sugar-added diced tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 24 mg sodium

** low-sodium vegetable broth, containing per cup: 20 calories, 0 g fat, 240 mg sodiums

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