Quinoa Pilaf

Quinoa pilaf is a light and flavorful dish that combines fluffy quinoa with colorful vegetables and aromatic herbs. This pilaf is perfect as a side or a main course, offering a satisfying blend of textures and tastes. The combination of quinoa, carrots, bell pepper, and peas creates a visually appealing and nutritious meal. Quinoa pilaf is easy to prepare and can be enjoyed warm or cold, making it a versatile addition to any menu.

Ingredients (2 servings):

• 100g quinoa (dry)
• 60g carrot (diced)
• 60g bell pepper (diced)
• 40g peas (fresh or frozen)
• 20g onion (diced)
• 10ml olive oil (2 tsp)
• Salt, pepper, herbs to taste

Preparation:

1. Rinse quinoa. Heat oil in a pan, sauté onion, carrot, and bell pepper 2–3 min.
2. Add quinoa, peas, and 250ml water (1 cup). Bring to a boil, cover, simmer 15 min until liquid is absorbed. Fluff and season.

Nutrition (per serving):

• Calories: ~170 kcal
• Protein: ~6g
• Carbohydrates: ~30g
• Fat: ~4g
• Fiber: ~4g

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Health Benefits & Features

Quinoa pilaf is rich in plant-based protein, fiber, and micronutrients. Quinoa provides all essential amino acids, supporting muscle and metabolic health. The addition of vegetables increases the dish’s content of vitamins A and C, antioxidants, and dietary fiber. Olive oil adds healthy fats, while herbs enhance flavor and offer anti-inflammatory benefits. This recipe is naturally gluten-free, vegan, and can be adapted for different dietary needs. Quinoa pilaf is a smart, tasty way to enjoy a nourishing, balanced meal.