Quinoa Pilaf

Quinoa pilaf is a wholesome, protein-packed dish featuring fluffy quinoa cooked with a medley of colorful vegetables and fresh herbs. This recipe is perfect for a light yet satisfying dinner, and it’s naturally gluten-free and vegetarian. Quinoa provides all nine essential amino acids, making it a complete protein source, while the vegetables add fiber, vitamins, and antioxidants. Serve as a main course or a hearty side dish for any meal.

Ingredients (2 servings):

• 100g quinoa (uncooked, rinsed)
• 200ml vegetable broth (or water)
• 60g bell pepper (diced)
• 60g carrot (diced)
• 50g zucchini (diced)
• 40g onion (diced)
• 1 garlic clove (minced)
• 10ml olive oil (2 tsp)
• Fresh parsley or cilantro (chopped)
• Salt, pepper, spices to taste

Instructions:

1. Heat olive oil in a saucepan. Sauté onion, garlic, carrot, and bell pepper for 3–4 min.
2. Add zucchini and quinoa, stir 1 min. Pour in broth, bring to a boil.
3. Reduce heat, cover, and simmer 15–18 min until quinoa is tender and liquid is absorbed.
4. Fluff with a fork, season, and stir in fresh herbs before serving.

Nutrition Facts (per serving):

• Calories: ~220 kcal
• Protein: ~7g
• Carbohydrates: ~36g
• Fat: ~5g
• Fiber: ~5g

Health Benefits & Features

Quinoa pilaf is rich in plant-based protein, fiber, and micronutrients like magnesium, iron, and B vitamins. The combination of quinoa and vegetables supports digestive health, muscle recovery, and sustained energy. This dish is low in saturated fat and cholesterol-free, making it heart-healthy and suitable for a variety of diets. Enjoy quinoa pilaf as a nutritious dinner that’s easy to prepare and full of flavor!