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    Home ยป Recipes ยป Vegetarian

    Quinoa Pilaf

    Published: Mar 30, 2012 ยท Updated: Aug 24, 2022 ยท Post may contain affiliate links

    Jump to Recipe Print Recipe

    This quinoa pilaf is great as a high-protein lunch, side dish or for a heavier meal add an additional protein like chickpeas, cooked chicken, or extra cheese

    Quinoa {pronounce keen-wah} is one of my favorite grains!

    It is a whole grain, and you don't have to go out searching for the whole wheat version - it's already whole grain.

    I like to buy it from the bulk bins at Whole Foods; it can get a little pricey when you buy it from your regular grocery store.

    It's totally worth it finding & buying though, because not only is quinoa full of whole grain goodness {fiber, B vitamins, and other vitamins & minerals}, but it's also a good source of protein which makes it a great addition to meat-free meals. It is a complete source of protein, meaning it contains all of the essential amino acids. It's gluten-free, too!

    Here are some cooking facts about quinoa:

    • use a 1 to 2 ratio - meaning you cook 1 part quinoa to 2 parts liquid, so 1 cup quinoa and 2 cups chicken broth
    • uncooked quinoa (almost) quadruples when cooked - 1 cup of uncooked quinoa turns to about 4 cups of cooked quinoa
    • ยผ cup uncooked quinoa makes one serving

    It's great as a side dish or for lunch or a light dinner. You can always add an additional source of protein like chickpeas, extra cheese, or cooked chicken to make it a more substantial meal. Also, quinoa is a pretty easy thing to bring for lunch or snack because it doesn't have anything that easily spoils (unless you add something, of course).

    Here's one version of the recipe I usually use to make quinoa. I change it depending upon what is in my refrigerator, pantry, & freezer at the time. Feel free to add what you like and take out what you don't. Enjoy!

    Quinoa Pilaf

    This quinoa pilaf is great as a high protein lunch, side dish or for heavier meal add additional protein like chickpeas, cooked chicken, or extra cheese
    No ratings yet
    Print Rate
    Prep Time: 10 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 4
    Author: Meme

    Ingredients

    • 1 cup quinoa uncooked
    • 2 cups vegetable broth or chicken broth
    • 1 tablespoon oil avocado or olive oil
    • 1 large onion diced
    • 1 bell pepper any color
    • 1 teaspoon minced garlic
    • ¼ teaspoon salt
    • ½ teaspoon garlic powder
    • 2 cup baby spinach leaves roughly chopped
    • 1 cup chopped tomatoes
    • ¼ cup nuts chopped toasted, like pecans, walnuts, or pine nuts
    • ½ cup feta cheese
    • additional roasted vegetables optional
    • 1 tablespoon parsley chopped

    Instructions

    • Bring quinoa and broth to a boil over medium-high heat. Reduce heat to a simmer and cover. Cook, stirring occasionally, until all of the liquid has absorbed about 15 minutes. {You can do this before making the pilaf. Just refrigerate the cooked quinoa until you're ready to prepare the pilaf}
    • Meanwhile, heat oil in a large skillet over medium heat. Add onions & bell pepper and cook until softened and translucent, about 10 minutes. Add garlic and stir for about 1 minute. Stir in salt and salt-free seasoning. Remove from heat and set aside.
    • Transfer quinoa to a bowl, gently stir in onion/pepper mixture, spinach leaves, tomatoes, nuts, cheese, and additional vegetables if using. Top with parsley. Serve warm or refrigerate and serve later. This will keep well in the refrigerator for about 2-3 days.

    Notes

    *You can always substitute sun-dried tomatoes for the regular tomatoes and chopped olives for the nuts.
    *You can add 1 cup cooked chicken, turkey, chickpeas, or other beans to make this a more substantial meal.
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo
    Nutrition Facts
    Quinoa Pilaf
    Amount per Serving
    Calories
    346
    % Daily Value*
    Fat
     
    16
    g
    25
    %
    Saturated Fat
     
    4
    g
    25
    %
    Cholesterol
     
    17
    mg
    6
    %
    Sodium
     
    411
    mg
    18
    %
    Potassium
     
    696
    mg
    20
    %
    Carbohydrates
     
    40
    g
    13
    %
    Fiber
     
    6
    g
    25
    %
    Sugar
     
    5
    g
    6
    %
    Protein
     
    14
    g
    28
    %
    Vitamin A
     
    2812
    IU
    56
    %
    Vitamin C
     
    52
    mg
    63
    %
    Calcium
     
    151
    mg
    15
    %
    Iron
     
    3
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.

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    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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