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| Quinoa Pilaf |
Diet Type: Vegan
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Cooking Time: Under 30 minutes
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Ingredients:
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1 teaspoon olive oil |
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1 clove garlic, minced |
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1/2 Spanish onion, finely chopped |
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1 medium carrot, shredded |
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1/2 teaspoon Cumin |
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1 cup Quinoa, rinsed |
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2 1/2 cups water or Vegetable Stock |
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1/2 teaspoon salt |
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1 bay leaf |
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Directions:
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.
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Servings: 4
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Author: Polly Pitchford, Full Spectrum Health™
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 190
Calories from Fat 33
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% Daily Value*
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| | 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% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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