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Quinoa and Spring Vegetable Pilaf Recipe

Quinoa and Spring Vegetable Pilaf Recipe

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Ingredients:

Serving

1 1/2 cups quinoa, well rinsed
1 cup vegetable broth
2 cups frozen petite peas, thawed, divided
5 tbsp chopped fresh mint leaves, divided
1 garlic clove, peeled
3 tbsp butter
1 large leek (white and pale green parts only), halved, thinly sliced (about 1 cup)
3/4 cup sliced shallots
8 oz fresh shiitake mushrooms, stemmed, thickly sliced
1 14- oz bunch asparagus, trimmed , cut on diagonal into 1-inch pieces

Directions:

Bring 2 1/2 cups water to boil in small saucepan. Add quinoa and 1 teaspoon salt; return to boil, then reduce heat to low, cover, and simmer until quinoa is tender and water is absorbed, 15 to 17 minutes. Drain if necessary.
Puree broth, 1 cup peas, 4 tablespoons mint, and garlic in blender until smooth
Melt butter in large nonstick skillet over medium heat. Add leek and shallots; sauté until soft and light brown, about 4 minutes. Stir in mushrooms, then asparagus; sauté until mushrooms are tender and asparagus is crisp-tender, about 5 minutes. Mix in puree and 1 cup peas; stir until heated through, about 2 minutes. Add quinoa; stir to coat.
Divide pilaf among bowls; sprinkle with remaining 1 tablespoon mint and serve.
Per serving: 461 calories, 14 g fat, 22 g fiber Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	521.52 Kcal (2183 kJ)
Calories from fat	123.2 Kcal
		% Daily Value*
Total Fat	13.69g	21%
Cholesterol	23.51mg	8%
Sodium	454.28mg	19%
Potassium	1079.45mg	23%
Total Carbs	80.01g	27%
Sugars	13.56g	54%
Dietary Fiber	16.7g	67%
Protein	19.5g	39%
Vitamin C	32.2mg	54%
Vitamin A	1mg	34%
Iron	118.7mg	660%
Calcium	142.8mg	14%

Amount Per 100 g
Calories	108.29 Kcal (453 kJ)
Calories from fat	25.58 Kcal
		% Daily Value*
Total Fat	2.84g	21%
Cholesterol	4.88mg	8%
Sodium	94.33mg	19%
Potassium	224.14mg	23%
Total Carbs	16.61g	27%
Sugars	2.82g	54%
Dietary Fiber	3.47g	67%
Protein	4.05g	39%
Vitamin C	6.7mg	54%
Vitamin A	0.2mg	34%
Iron	24.7mg	660%
Calcium	29.7mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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