Cheesy Mashed Potatoes Cheddar Corn Fritters
View more "Side Dishes" recipes Rainbow Quinoa Pilaf Recipe

Rainbow Quinoa Pilaf

Dairy Farmers of Canada
Add to Calendar 09/21/2019 10:00 AM 09/21/2019 11:00 AM America/New_York Choose the perfect time to make this recipe What you'll need:

1 1/2 cups (375 mL) quinoa
2 cups (500 mL) Milk
1/2 cup (125 mL) reduced-sodium vegetable broth or water
1 tbsp (15 mL) butter
1 onion, chopped
1 red bell pepper, chopped
Salt and pepper, to taste
2 cups (500 mL) small frozen mixed vegetables (peas, carrots, corn, beans)
2 tbsp (30 mL) all-purpose flour or rice flour

Yields: 6 to 8 servings

See full recipe: https://www.dairygoodness.ca/recipes/rainbow-quinoa-pilaf?source=calendar
Rainbow Quinoa Pilaf true MM/DD/YYYY anvcJoeUXzVEZwIspmZn22961
  • Course Side Dishes
  • Prep. Time 5 mins
  • Cooking Time 30 mins
  • Yields 6 to 8 servings

Quinoa (pronounced keen-wa) is an ancient grain that contains complete protein making it super-satisfying for a vegetarian main course or side dish. It’s also quick-cooking compared to most whole grains – you can’t ask for a better reason to enjoy it.

  • Course Side Dishes
  • Prep. Time 5 mins
  • Cooking Time 30 mins
  • Yields 6 to 8 servings

Did you know?

The most popular Milk Calendar recipes often include chicken, broccoli and pasta. See for your yourself!

This recipe is brought to you by:

My Milk Calendar From the 2011 Milk Calendar Explore all Milk Calendar recipes

Ingredients

1 1/2 cups (375 mL) quinoa
2 cups (500 mL) Milk
1/2 cup (125 mL) reduced-sodium vegetable broth or 
water
1 tbsp (15 mL) butter
1 onion, chopped
1 red bell pepper, chopped
Salt and pepper, to taste
2 cups (500 mL) small frozen mixed vegetables (peas, carrots, corn, beans)
2 tbsp (30 mL) all-purpose flour or 
rice flour

Preparation

In a fine mesh sieve, rinse quinoa well under cold running water. Drain and set aside.

In a large measuring cup, combine milk and vegetable broth. Heat in the microwave on Medium-High (70 %) for about 3 minutes or until steaming (or heat in a saucepan over medium heat).

Meanwhile, in a large, deep saucepan, melt butter over medium heat. Add onion, red pepper and 1/2 tsp (2 mL) each, salt and pepper and sauté for 5 min or until softened. Stir in frozen vegetables and sauté for 1 min or until starting to thaw. Stir in quinoa and flour. Stir in heated milk mixture and bring to a simmer, stirring.

Reduce heat to low, cover and simmer for 20 min or until quinoa is tender and most of liquid is absorbed. Remove from heat and let stand, covered, for 5 min. Fluff with a fork and season to taste with salt and pepper.

Tips

Extra pilaf makes a terrific salad to pack for lunch. Let it cool, cover and refrigerate for up to 2 days. Add crumbled Canadian Feta cheese, drained canned beans and lemon juice or balsamic vinegar to re-moisten.

For the Adventurous: Use shelled edamame or lima beans and roasted corn and peppers instead of frozen mixed vegetables.

Healthy Eating Tip: Aim for four (that’s four food groups) at every meal to help make sure you get all the nutrients you need each day. Adding drained canned beans (like kidney, black, chickpea, navy or brown beans) or toasted nuts make this a four food group meal in one. To brush up on food guide basics, visit healthcanada.gc.ca/foodguide.

123 people love this recipe.

Rank as top rated See all 50 top rated

Did you know?

The most popular Milk Calendar recipes often include chicken, broccoli and pasta. See for your yourself!

This recipe is brought to you by:

My Milk Calendar From the 2011 Milk Calendar Explore all Milk Calendar recipes

Did you know?

The most popular Milk Calendar recipes often include chicken, broccoli and pasta. See for your yourself!

This recipe is brought to you by:

My Milk Calendar From the 2011 Milk Calendar Explore all Milk Calendar recipes

Nutritional Info

Per serving
Energy: 192 Calories
Protein: 8 g
Carbohydrate: 31 g
Fat: 4 g
Fibre: 4.3 g
Sodium: 66 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 10 % / 106 mg
Folate: 38 %
Vitamin C: 36 %
Vitamin A: 34 %
Magnesium: 32 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 1/3 milk product serving(s) per person.

Did you know that 2 out of 3 Canadians are not getting enough daily milk products? Make sure you do! Learn more:

GetEnough.ca

You may also like

Search

More recipe ideas

Stay Connected

Discover even more articles, contests, and delicious recipes for your whole family.


Send to Friend

* required field
Psst. Some required fields, er, require your attention...
Close
Loading...