Vegetable quinoa pilaf
Savor the rich flavors of our Vegetable Quinoa Pilaf, featuring fresh red peppers, eggplant, zucchini, and scallions, all simmered in a savory vegetable broth. Enhanced with a splash of tangy lemon juice, this easy and nutritious recipe is perfect for a wholesome meal. Discover how to make a delicious, veggie-packed quinoa pilaf today!
- 19 Apr 2024
- Cook time 17 min
- Prep time 10 min
- 8 Servings
- 8 Ingredients
Vegetable Quinoa Pilaf is a nutritious and flavorful dish that's perfect for any meal. Combining protein-packed quinoa with a variety of fresh vegetables, this recipe offers a vibrant and healthy option for vegetarians and anyone looking to incorporate more plant-based meals into their diet. Follow this simple guide to create a delicious pilaf that is both satisfying and easy to prepare.
Ingredients:
Instructions:
- Rinse 2 cups of quinoa thoroughly under cold water to remove any bitterness.
- In a medium saucepan, bring 4 cups of vegetable broth to a boil.
- Add the rinsed quinoa to the boiling broth.
- Reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the quinoa is tender and has absorbed all the liquid.
- Once cooked, fluff the quinoa with a fork and set aside.
- While the quinoa is simmering, prepare the vegetables.
- Dice the 2 red peppers, 1 eggplant, and 2 zucchinis into small, bite-sized pieces.
- Chop the scallions into thin slices and set aside.
- Heat a large non-stick skillet over medium-high heat.
- Add a short spray of cooking spray oil to the skillet.
- Add the diced red peppers, eggplant, and zucchini to the skillet.
- Cook, stirring occasionally, for about 8-10 minutes or until the vegetables are tender and slightly browned.
4. Combine Ingredients:
- Once the vegetables are cooked, add the cooked quinoa to the skillet.
- Stir to combine thoroughly.
- Add the chopped scallions and 1/3 cup of lemon juice to the mixture.
- Stir well to distribute the lemon juice and scallions evenly.
- Taste the pilaf and season with salt and pepper as needed.
- Serve the vegetable quinoa pilaf warm as a main dish or a side dish.
Tips:
- Rinse the quinoa thoroughly under cold water before cooking to remove its natural bitter coating called saponin.
- Cut the vegetables into uniform pieces to ensure even cooking.
- Feel free to add other vegetables like carrots, peas, or squash for added flavor and nutrition.
- Toast the quinoa in a dry pan for a few minutes before cooking to enhance its nutty flavor.
- Make sure the vegetable broth is hot before adding it to the quinoa for a more consistent cooking process.
- Garnish with fresh herbs such as parsley or cilantro to add an extra burst of freshness.
This Vegetable Quinoa Pilaf is not only delicious but also packed with nutrients, making it an excellent choice for a wholesome meal. By following these steps and tips, you'll create a vibrant dish that can be enjoyed as a main course or a satisfying side. Whether you're cooking for yourself or entertaining guests, this pilaf will surely impress with its rich flavors and colorful presentation. Enjoy your healthy and tasty creation!
| Nutrition Facts | |
|---|---|
| Serving Size | 310 grams |
| Energy | |
| Calories 110kcal | 4% |
| Protein | |
| Protein 4.24g | 3% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 4.36g | 11% |
| Sugar 6g | 6% |
| Fat | |
| Fat 1.56g | 2% |
| Saturated 0.25g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 50ug | 6% |
| Choline 24mg | 4% |
| Vitamin B1 0.15mg | 12% |
| Vitamin B2 0.18mg | 14% |
| Vitamin B3 1.16mg | 7% |
| Vitamin B6 0.28mg | 16% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 40mg | 44% |
| Vitamin E 0.92mg | 6% |
| Vitamin K 6ug | 5% |
| Minerals | |
| Calcium, Ca 30mg | 2% |
| Copper, Cu 0.20mg | 0% |
| Iron, Fe 1.35mg | 12% |
| Magnesium, Mg 60mg | 14% |
| Phosphorus, P 130mg | 11% |
| Potassium, K 440mg | 13% |
| Selenium, Se 1.91ug | 3% |
| Sodium, Na 350mg | 23% |
| Zinc, Zn 0.98mg | 9% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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