Quinoa Pilaf

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Quinoa Pilaf
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A very flavorful way to enjoy this high protein seed.


Yields: Serves 8

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Ingredients

1/4-1/2 cup water

1 yellow or red onion, chopped

1 rib celery, chopped

1 carrot, chopped

2-3 garlic cloves, minced

2 cups quinoa, rinsed and drained

2 tsp ground cumin

1 tsp dried oregano

4 cups boiling water or vegetable broth

1/2-1 tsp salt (add only if using boiling water or unsalted broth)

1/4 cup minced fresh cilantro or parsley (optional)


Preparation

Heat 1/4 cup of the water in a large pot. Add the onion, celery, carrot,
and garlic and cook and stir until the onion is soft and translucent,
about 5-10 minutes.

Add the quinoa, cumin, and oregano and cook and stir for 3 minutes. Add the boiling water and salt, if using, lower the heat, cover, and cook for about 20 minutes, or until all of the liquid has been absorbed and the quinoa has “bloomed.” Do not stir the quinoa during cooking, and make sure the lid is tight to prevent moisture from escaping.

Remove from the heat and allow the quinoa to rest for 5 to 10 minutes. Add the optional cilantro, fluff with a fork, and serve.

Stored in a covered container in the refrigerator, leftover Quinoa Pilaf will keep for up to 3 days.

Variation: Omit the cumin and oregano and add 1 teaspoon dried thyme, rosemary, and/or sage.

PER SERVING: 172 calories; 2.6 g fat; 0.3 g saturated fat; 13.8% calories from fat; 0 mg cholesterol; 6 g protein; 32 g carbohydrate; 3.6 g sugar; 3.1 g fiber; 318 mg sodium; 45 mg calcium; 4.4 mg iron; 1.7 mg vitamin C; 647 mcg beta-carotene; 0.8 mg vitamin E

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