Vegetable Quinoa Pilaf
Ingredients
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1 tablespoon olive oil
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½ onion, chopped
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1 stalk celery, chopped
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2 carrots, diced
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½ cup quinoa
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1 cup hot water
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1 bay leaf
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1 tablespoon lemon zest
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1 tablespoon lemon juice
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½ cup frozen green peas, thawed
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salt to taste
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ground black pepper to taste
Directions
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Heat oil in a medium saucepan over medium heat. Add chopped onion, celery, and carrots. Cook, stirring occasionally, for about 10 minutes until vegetables soften.
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Rinse quinoa thoroughly with cold water using a strainer, then drain well. Add quinoa to the vegetable mixture and cook for another minute. Pour in water, bay leaf, lemon rind, and lemon juice. Bring to a boil, then reduce heat to low and cover. Simmer for 15 to 20 minutes, until quinoa is tender and liquid is absorbed.
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Remove and discard the bay leaf. Stir in peas and season with salt and pepper to taste. Serve hot.
Nutritional Information (per serving)
| 195 | Calories |
| 7g | Fat |
| 29g | Carbs |
| 6g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 3 | |
| Calories 195 | |
| % Daily Value * | |
| Total Fat 7g | 8% |
| Saturated Fat 1g | 5% |
| Sodium 77mg | 3% |
| Total Carbohydrate 29g | 11% |
| Dietary Fiber 5g | 18% |
| Total Sugars 5g | |
| Protein 6g | 12% |
| Vitamin C 14mg | 16% |
| Calcium 50mg | 4% |
| Iron 2mg | 11% |
| Potassium 423mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5