Quinoa Pilaf Recipes

Quinoa Pilaf Recipes - How Foods Fight Cancer

MAKES 8 SERVINGS

Quinoa can add variety to your diet and contains more protein than other grains.

1⁄4 to 1⁄2 cup water
1 yellow or red onion, chopped
1⁄2 cup chopped celery
1⁄2 cup chopped carrot
1 tablespoon minced garlic
2 cups quinoa, rinsed and drained
2 teaspoons ground cumin
1 teaspoon dried oregano
3 cups boiling water or vegetable broth
1 teaspoon salt (add only if using boiling water or unsalted broth)
1⁄4 cup minced fresh cilantro or parsley (optional)


1. Heat 1⁄4 cup of the water in a large pot. Add the onion, celery, carrot,
and garlic and cook and stir until the onion is soft and translucent,
about 10 minutes.

2. Add the quinoa, cumin, and oregano and cook and stir for 3 minutes.
Add the boiling water and salt, if using, lower the heat, cover, and
cook for about 20 minutes, or until all of the liquid has been
absorbed and the quinoa has “bloomed.” Do not stir the quinoa
during cooking, and make sure the lid is tight to prevent moisture
from escaping.

3. Remove from the heat and allow the quinoa to rest for 5 to 10 minutes.
Add the optional cilantro, fluff with a fork, and serve.

4. Stored in a covered container in the refrigerator, leftover Quinoa Pilaf
will keep for up to 3 days.


Variation: Omit the cumin and oregano and add 1 teaspoon dried thyme,
rosemary, and/or sage.


PER SERVING: 172 calories; 2.6 g 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