
Vegetable Quinoa Pilaf
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 carrot, grated
- 1 cup corn
- 1 cup peas
- Salt and pepper
- Juice of half a lemon
- Fresh parsley, chopped
Preparation:
Prepare the quinoa: Rinse the quinoa thoroughly and drain. In a pot, bring 2 cups of water or vegetable broth to a boil. Add the quinoa and cover. Cook on low heat for about 15 minutes until the quinoa absorbs the liquid and becomes translucent. Remove from heat and let it rest for 5 minutes.
Sauté the vegetables: Heat the olive oil in a large skillet. Add the onion and sauté until softened. Add the garlic and sauté for another minute.
Add the vegetables: Add the chopped bell peppers, grated carrot, corn, and peas. Sauté the vegetables for 5-7 minutes until they are tender.
Add the quinoa: Add the cooked quinoa to the skillet and mix all ingredients well. Season with salt and pepper.
Add lemon juice and parsley: Squeeze the juice of half a lemon and add the fresh chopped parsley. Stir well.
Serve: Serve the vegetable quinoa pilaf warm. Garnish with extra parsley if desired.
Calories:
Here is the approximate calorie breakdown for the entire recipe:
- 1 cup quinoa: 222 calories
- 1 tablespoon olive oil: 119 calories
- 1 small onion: 28 calories
- 2 cloves garlic: 9 calories
- 1 red bell pepper: 37 calories
- 1 green bell pepper: 24 calories
- 1 carrot: 25 calories
- 1 cup corn: 132 calories
- 1 cup peas: 117 calories
- Half a lemon juice: 6 calories
- Fresh parsley: 4 calories
Total Calories: Approximately 723 calories
Per Serving (assuming 4 servings): Approximately 181 calories
Enjoy your healthy and delicious Vegetable Quinoa Pilaf!
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