Quinoa Vegetable Pilaf

Quinoa Vegetable Pilaf

Total Prep and Cook Time: 45 Minutes

Yield: 4 main dish servings, or 6 side servings

Nutrition Data Per 93g Serving (4 servings): 228 cal, 35g carb, 7g fat, 303mg sodium, 5 g fiber, 8g protein, low Saturated Fat & Cholesterol, good source Vit C, Folate, Magnesium, Phosphorus, Manganese. Estimated glycemic load 18

1 c quinoa
1 celery stalk, trimmed & chopped in small dice
1/2 sweet red pepper, chopped in small dice
1/2 c. cooked chickpeas
1 Tbsp olive oil
2 – 3 garlic cloves OR 1/2 tsp garlic powder
1 Tbsp peeled & minced fresh ginger OR 1/2 tsp dried ginger
1/2 tsp brown mustard seeds
1 bay leaf
1/4 tsp turmeric
1/2 tsp gr. coriander
1/4 tsp cumin
1/4 tsp thyme leaf
1/2 tsp salt

1 3/4 cup water or soup stock
Optional: 2 cups chopped spinach or chard OR 1/4 c. minced parsley or cilantro OR 1/2 cup frozen peas
Fresh ground pepper to taste


Soak quinoa 5 minutes, rinse twice, leave to drain
Heat olive oil on medium low in a 3 – 4 qt saucepan or sauté pan
Peel & mince garlic & ginger, sauté with mustard seeds for 5 minutes
Chop celery and red pepper, add to pan and sauté another five minutes
Mix in the bay leaf, turmeric, coriander & cumin
Turn the heat to medium high. Add the quinoa and stir until it’s dry and starting to pop
Add 1 3/4 c. hot water or stock, and salt. Bring to a boil, cover, and simmer 15 minutes
Stir in the optional greens, chickpeas, parsley or cilantro, and fresh ground pepper
Cover and cook 5 more minutes, then serve

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