Quinoa Pilaf

Recipe from Steven Raichlen’s High-Flavor Low-Fat Vegetarian Cooking.

Steve Raichlen says:

Quinoa is one of my favorite grains. Its softly crunchy consistency and mild nutty flavor make a great change of pace from the usual rice. It’s also highly nutritious, being loaded with calcium, phosphorus and protein. Quinoa can be found at all natural food stores and at many supermarkets.

For a balanced meal, try adding a small portion (3-4oz) of lean poultry or fish, such as grilled halibut or chicken breast and a side vegetable, such as steamed green beans.

Ingredients

• 1 cup quinoa
• 1 Tbsp extra-virgin olive oil
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 1/2 red, yellow or green pepper, cored, seeded and finely chopped
• 2 Tbsp pine nuts
• 2 cups vegetale stock or water
• salt and freshly ground pepper to taste

Preparation

1. Place the quinoa in a strainer and rinse with cold water. Drain well.
2. Heat the oil in a large nonstick skillet. Add the onion, garlic, bell pepper and pine nuts and cook over medium heat until the vegetables are soft but not brown, 3-4 minutes. Add the quinoa and cook for 1 minute.
3. Stir in the vegetable stock, salt, pepper and bring to a boil. Reduce the heat to low (the liquid should gently simmer), cover the pan and cook until the liquid is absorbed and the quinoa is tender, 15-20 minutes. Fluff the quinoa with a fork and correct the seasoning. Serve at once.

Nutritional information

Makes four 1/2 cup servings, each having 250 calories, 8g protein, 8g fat, 37g carbohydrates, 4g fiber and 240mg sodium.

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