Red Quinoa Pilaf with Kale & Corn

13 45 255
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Red Quinoa Pilaf with Kale & Corn
Health Highlights

Ingredients


1 cup Quinoa, uncooked (red, rinsed)
3 cup Vegetable stock/broth, low sodium (organic)
1 bunch Kale (about 8 oz)
2 tbsp Extra virgin olive oil
5 clove(s) Garlic (minced)
4 green onion (stem) Green onion (white and green parts, thinly sliced)
2 cup Sweet yellow corn (cooked & cut off the cob - organic)
2 pepper(s) Roasted red peppers, canned (cut into strips)
2 tbsp Lemon juice (to taste)
1 tsp Paprika, sweet
1 tsp Cumin
1/2 tsp Rosemary, dried
1 pinch Salt and pepper (to taste - use sea salt)

Instructions


  1. Combine the quinoa with 3 cups broth in a medium saucepan. Bring to a rapid simmer, then cover and simmer gently until the broth is absorbed, about 15 to 20 minutes. If the quinoa isn’t quite done, add an additional ½ cup broth (or water) and continue to cook until absorbed.
  2. Strip the kale leaves away from the stems. Discard the stems, or slice them very thinly. Cut the kale leaves into narrow strips. Rinse well and set aside.
  3. Meanwhile, heat the oil in a large skillet or stir-fry pan. Add the garlic and sauté over low heat until golden.
  4. Add the kale, stir together, and cover; raise the heat to medium and cook until wilted, about 2 to 3 minutes.
  5. Add the remaining ingredients and cook, stirring frequently for 4 to 5 minutes longer. Transfer to a serving container and serve at once, or cover until needed.

Notes:

Quinoa

is a complete protein and also provides fiber which helps to promote healthy digestion!

Various vegetables

provide key vitamins and minerals important for good health and maintenance of the body!


Nutrition Facts

Per Portion

Calories 255
Calories from fat 90
Calories from saturated fat 10.7
Total Fat 10.0 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.7 g
Monounsaturated Fat 9.5 g
Cholesterol 0
Sodium 142 mg
Potassium 681 mg
Total Carbohydrate 36 g
Dietary Fiber 7.7 g
Sugars 5.3 g
Protein 9.2 g

Dietary servings

Per Portion


Grain 1.4
Vegetables 2.2

Energy sources


Pygal50%467.747144747061195.707876216809635%300.80309899295924232.78774101320414%341.574609880137116.110508341501350%35%14%CarbohydratesFatProtein

Meal Type(s)

Salad
Side




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