|
|
Quinoa Pilaf
|
 |
|
Authored By: Polly Pitchford, Full Spectrum Health™
|
 |
|
Diet Types: Vegan, Vegetarian, Wheat Free
|
|
|
Ingredients:
1 teaspoon olive oil1 clove garlic, minced1/2 Spanish onion, finely chopped1 medium carrot, shredded1/2 teaspoon Cumin1 cup Quinoa, rinsed2 1/2 cups water or Vegetable Stock1/2 teaspoon salt1 bay leaf
|
|
|
Serves: 4
|
|
|
Cooking Time: Under 30 minutes |
|
| Instructions: |
| In a medium saucepan, heat the oil over medium heat. Add the onion and garlic and saute for 3-4 minutes, or until onion is translucent.
Add the carrot and Cumin and saute 1 minute more.
Add Quinoa and stir to mix with vegetables. Saute 2-3 minutes.
Add the water, salt and bay leaf, bring to a boil, reduce heat and simmer, covered, for 15-20 minutes, or until the water is absorbed. Remove bay leaf.
Fluff with a fork before serving. |
|
|
Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
|
| Amount Per Serving |
|
Calories 190
Calories from Fat 33
|
|
|
% Daily Value*
|
| | Total Fat 4g | 6% | | | Saturated Fat 0g | 2% | | | Mono Fat 2g | | | | Sodium 312mg | 13% | | | Total Carbs 34g | 11% | | | Dietary Fiber 4g | 14% | | | Protein 6g | | | | Iron | 29% | | | Calcium | 4% | | | Vitamin B-6 | 10% | | | Vitamin C | 4% | | | Vitamin E | 2% | | | Vitamin A | 51% | | | Selenium | 1% | | | Manganese | 55% | | | Copper | 20% | | | Zinc | 11% | | | Pantothenic acid | 5% | | | Niacin | 8% | | | Riboflavin | 12% | | | Thiamin | 7% | | | Folate | 7% | | | Potassium | 12% | | | Phosphorus | 19% | | | Magnesium | 24% |
|
|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|
