Recipe of the month
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Quinoa Pilaf
Makes 8 servings
Quinoa is a pseudocereal high in protein, fiber, and is gluten-free, making it an excellent nutritional grain to add variety to your diet.
- 1 yellow or red onion, chopped
- 1/2 cup chopped celery
- 1/2 cup chopped carrot
- 1 tablespoon minced garlic
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 2 cups quinoa, washed and dried
- 3 cups boiling water or vegetable broth (add 1 teaspoon salt if using water or unsalted broth)
- 1/4 cup minced fresh cilantro or parsley (optional)
Sauté onion, celery, carrot, and garlic until they start to caramelize or turn brown.
Add cumin, oregano, and quinoa. Stir constantly and cook for about 3 more minutes to allow spices and quinoa to toast.
Add boiling salted water or vegetable broth.
Cover and cook about 20 minutes or until all the liquid has completely absorbed and the quinoa has "bloomed." Do not stir during cooking and make sure the lid is tight to prevent moisture from escaping.
Remove from heat and allow quinoa to sit for 5 to 10 minutes.
Add cilantro or parsley, if using.
Fluff with a fork and serve.
"Why should you try this leafy-green food that looks like a grain? Quinoa is packed with many vitamins and minerals (contains 48% of your daily value (DV) of manganese, 22% DV of magnesium, and 21% DV of iron). In fact, 1⁄4 cup of quinoa contains 158 calories, 5g protein, 2.5g fiber, and 30 grams of carbohydrates. It is also rich in 9 amino acids-which is a great option for vegan vegetarians trying to get enough protein in their diet."
- Whitney Bundy, registered dietitian and Director of the Backus Food and Nutrition Department
Nutrition Analysis (per serving): 172 Calories, 2.6 g Total Fat, 0.3 g Saturated Fat,
13.8% Calories from Fat, 0 mg Cholesterol, 6 g Protein, 32 g Carbohydrate, 3.6 g Sugar,
3.1 g Fiber, 318 mg Sodium, 45 mg Calcium, 4.4 mg Iron, 1.7 mg Vitamin C,
647 mcg Beta-Carotene, 0.8 mg Vitamin E
Source: www.cancerproject.org