9. Recipe of the Month
Rainbow Quinoa Pilaf
Ingredients
- 1 1/2 cups (375 mL) quinoa
- 2 cups (500 mL) Milk
- 1/2 cup (125 mL) reduced-sodium vegetable broth or water
- 1 tbsp (15 mL) butter
- 1 onion chopped
- 1 red bell pepper chopped
- Salt and pepper to taste
- 2 cups (500 mL) small frozen mixed vegetables (peas, carrots, corn, beans)
- 2 tbsp (30 mL) all-purpose flour or rice flour
Method of Preparation
- In a fine mesh sieve, rinse quinoa well under cold running water. Drain and set aside.
- In a large measuring cup, combine milk and vegetable broth. Heat in the microwave on Medium-High (70 %) for about 3 minutes or until steaming (or heat in a saucepan over medium heat).
- Meanwhile, in a large, deep saucepan, melt butter over medium heat. Add onion, red pepper and 1/2 tsp (2 mL) each, salt and pepper and sauté for 5 min or until softened. Stir in frozen vegetables and sauté for 1 min or until starting to thaw. Stir in quinoa and flour. Stir in heated milk mixture and bring to a simmer, stirring.
- Reduce heat to low, cover and simmer for 20 min or until quinoa is tender and most of liquid is absorbed. Remove from heat and let stand, covered, for 5 min. Fluff with a fork and season to taste with salt and pepper.
Nutrition Information
- Energy: 192 Calories
- Protein: 8 g
- Carbohydrate: 31 g
- Fat: 4 g
- Fibre: 4.3 g
- Sodium: 66 mg
- *Calcium: 10 % / 106 mg
- *Folate: 38 %
- *Vitamin C: 36 %
- *Vitamin A: 34 %
- *Magnesium: 32 %
* %DV : percentage of daily value
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Please visit: jothydev.net | research.jothydev.com | diabscreenkerala.net | jothydev.com/newsletter