Savory Quinoa Vegetable Pilaf
This Savory Quinoa Vegetable Pilaf is a hearty, nutritious dish that beautifully blends the mild, nutty flavor of quinoa with a colorful medley of fresh vegetables. Inspired by Anne Lindsay's New Light Cooking, this gluten-free, low-protein recipe serves as an excellent alternative to traditional rice dishes. It's perfect as a side for grilled meats, a base for flavorful stir-fries, or a hearty salad component. The addition of butternut squash adds a subtle sweetness, while fresh lemon juice and zest brighten the flavors. Packed with nutrients and a variety of textures, this dish is sure to impress at any table.
3
Servings
180
Calories
13
Ingredients
Ingredients
olive oil
1 tablespoon (none)
onion, chopped
1/2 (chopped)
celery (including leaves)
1 stalk (chopped)
carrots, finely chopped
2 (finely chopped)
quinoa
1/2 cup (rinsed and drained)
vegetable stock or chicken broth
1 cup (none)
butternut squash, peeled and diced
1 cup (peeled and diced (optional))
bay leaf
1 (none)
fresh lemon rind
grated from 1 lemon (grated)
fresh lemon juice
1 tablespoon (none)
frozen peas
1/2 cup (none)
salt
to taste (none)
pepper
to taste (none)
Instructions
1
In a nonstick pan, heat the olive oil over medium heat. Add the chopped onion, celery, and finely chopped carrots. Sauté for about 10 minutes, stirring occasionally until the vegetables are softened.
2
Meanwhile, rinse the quinoa under cold running water in a fine mesh strainer until the water runs clear. Drain well.
3
Once the vegetables are tender, add the rinsed quinoa to the pan. Stir continuously for about 1 minute to toast the quinoa lightly.
4
Pour in the vegetable stock or chicken broth, and then add the bay leaf, grated lemon rind, and lemon juice. If you're using butternut squash, add it at this stage as well.
5
Bring the mixture to a boil over medium-high heat, then reduce the heat to medium-low. Cover the pan with a lid and simmer for 15 to 20 minutes, or until the liquid is fully absorbed and the quinoa is tender.
6
Remove the pan from heat and discard the bay leaf. Gently stir in the frozen peas until heated through.
7
Season the pilaf with salt and pepper to taste, and serve warm.
Nutrition Information
3g
Fat
32g
Carbs
6g
Protein
4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Quinoa Vegetable Pilaf?
It is a hearty, nutritious dish that blends the mild, nutty flavor of quinoa with a colorful medley of fresh vegetables.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free.
Is this recipe vegan?
Yes, it is vegan as long as you use vegetable stock instead of chicken broth.
How many calories are in one serving?
There are 180 calories per serving.
How much protein is in this dish?
Each serving contains 6g of protein.
How do I prepare the quinoa?
Rinse the quinoa under cold running water in a fine mesh strainer until the water runs clear, then drain well.
Can I use chicken broth instead of vegetable stock?
Yes, you can use either vegetable stock or chicken broth based on your preference.
How long does it take to sauté the vegetables?
Sauté the onion, celery, and carrots for about 10 minutes until softened.
What vegetables are included in the pilaf?
The dish includes onion, celery, carrots, butternut squash, and frozen peas.
Is the butternut squash mandatory?
No, the peeled and diced butternut squash is an optional addition.
How many servings does this recipe make?
This recipe is designed to make 3 servings.
How much fiber is in a serving?
Each serving provides 4g of fiber.
What provides the main flavor in this pilaf?
The flavor is brightened by fresh lemon juice, grated lemon rind, and a bay leaf.
Can I use frozen peas for this recipe?
Yes, the recipe specifically calls for 1/2 cup of frozen peas.
Why do I need to rinse the quinoa?
Rinsing removes the bitter outer coating of the quinoa to ensure it tastes clean and nutty.
When do I add the bay leaf?
Add the bay leaf when you pour in the stock and lemon ingredients.
How long should the quinoa simmer?
Simmer covered for 15 to 20 minutes or until the liquid is fully absorbed.
What is the fat content of this dish?
The dish contains 3g of fat per serving.
Can I serve this as a main course?
Yes, it works well as a light meal or as a hearty side dish.
What are some good side dish pairings?
It is excellent as a side for grilled meats or as a base for stir-fries.
What should I do with the bay leaf after cooking?
The bay leaf should be removed and discarded after the cooking process is complete.
How many grams of carbohydrates are per serving?
There are 32g of carbohydrates per serving.
Is this recipe low-protein?
Yes, it is specifically categorized as a low protein recipe.
How much olive oil is needed?
The recipe requires 1 tablespoon of olive oil.
Do I need to peel the butternut squash?
Yes, the squash should be peeled and diced before being added to the pan.
Who inspired this recipe?
This recipe is inspired by Anne Lindsay's New Light Cooking.
When are the peas added to the dish?
The frozen peas are stirred in at the very end after the pan is removed from the heat.
Can I season this dish with salt and pepper?
Yes, you should season the pilaf with salt and pepper to taste before serving.
How many carrots are used?
The recipe uses 2 finely chopped carrots.
What is the texture of the pilaf?
The pilaf features a variety of textures from tender quinoa and a medley of fresh vegetables.