Friday, October 22, 2021
Oct. 22, 2021

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Quinoa is base for veggie pilaf


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


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