Penn Herb Wellness Guide
Quinoa Pilaf
Quinoa is a recently rediscovered ancient "grain," native to Central America, where it was once known as the "Gold of the Incas" for its ability to sustain the strength of their warriors. It has a fluffy, creamy, slightly crunchy texture and a nutty flavor when cooked that is a good complement to the flavors in this pilaf.
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 1 bay leaf
- 1 Tbs extra-virgin olive oil
- 1 tsp kosher salt
- 1/8 tsp freshly ground black pepper
- 1/2 tsp ground turmeric
- 1 tomato, finely chopped
- 1/2 red onion, peeled and finely chopped
- 1/2 cup pitted black olives (optional)
- 1/4 cup dried currants
- 1 tsp grated lemon zest
- fresh mint leaves
Directions
- Place the quinoa in a large sieve and rinse with cold water; drain. Transfer to a medium saucepan. Add the broth, bay leaf, oil, salt, pepper, and turmeric. Bring to a boil over medium heat, cover, and simmer for 15 to 20 minutes, or until the liquid is absorbed. Remove and discard the bay leaf.
- Stir in the tomato, onion, olives (if using), currants, and lemon zest. Transfer to a serving dish and top with the mint.
Copyright 2005 by Evelyn H. Lauder
Nutrition Facts
Calories 322
Calories from Fat 85 (26%)
(15%)Total Fat 10g
(7%)Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
(0%)Cholesterol 1mg
(60%)Sodium 1440mg
(18%)Potassium 635mg
Total Carbohydrate 52g
(23%)Dietary Fiber 6g
Sugars 6g
Sugar Alcohols 0g
(19%)Protein 9g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.