Quinoa Recipe: Quinoa Vegetable Pilaf

Quick, Easy Gluten Free Vegan Quinoa Casserole Recipe

Quinoa Pilaf Recipe: Low fat, delicious, high protein, quick and easy to make. Use quinoa in any casserole recipe in place of other grains.

Total Prep and Cook Time: 45 Minutes

Serves Four

Nutrition Data Per 93g Serving: 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

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Ingredients:

• 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

Directions:

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

Although classed as a grain, quinoa (keen-wah) is technically an herb, originating with the Incas, in Peru. Quinoa is perishable because of its oil content, and should be stored in the fridge up to a month, or in the freezer for 2 months. More Quinoa Info and Tips

Menu Suggestions:

This quinoa recipe is perfect with baked tofu, and a green salad or cream of broccoli soup, for a completely satisfying meal.

Quinoa pilaf also goes very well with simple mung dhal soup, and greens, for a lighter but nutritionally balanced meal.

Comments Or Questions About the Quinoa Pilaf Recipe:

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Tip: Quinoa is so small & fine that it's difficult to drain with a regular colander.

Solution: I have a wire metal Splatter Cover (one used to prevent food splattering) and after soaking the Quinoa for 15 minutes, I simply poured the soaked Quinoa on top of the Splatter Cover, the water drained and no lost Quinoa fell thru the holes. I mixed chopped spinach and a little diced cooked zucchini to the mix. I'm thinking Sun Dried Tomatoes would be yummy too! - Mercy A.

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