Red Quinoa Pilaf with Kale and Corn

12 45 255
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Red Quinoa Pilaf with Kale and Corn
Health Highlights

Ingredients


1 cup Quinoa, uncooked (red, rinsed)
3 cup Vegetable stock/broth, low sodium
2 tbsp Extra virgin olive oil
5 clove(s) Garlic (minced)
1 bunch Kale (remove stems and chop)
4 green onion (stem) Green onion (white and green parts, thinly sliced)
2 cup Sweet yellow corn (cooked and cut off the cob, or canned)
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

Instructions


  1. Combine the quinoa with broth in a medium-sized saucepan. Bring to a boil, then cover, reduce heat, and simmer gently until the broth is absorbed, about 15 to 20 minutes. 
  2. Meanwhile, heat the oil in a large skillet or stir-fry pan. Add the garlic and sauté over low heat until golden.
  3. Add the kale, stir together, and cover; raise the heat to medium and cook until wilted, about 2 to 3 minutes.
  4. Stir the green onion, corn, roasted red peppers, lemon juice, paprika, cumin, and rosemary into the skillet with the kale, tossing frequently for 4 to 5 minutes
  5. Transfer the quinoa to a large mixing bowl, add the vegetable-spice mixture from the skillet, and toss to combine.
  6.  Serve immediately, or cover and refrigerate until needed.

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 128 mg
Potassium 681 mg
Total Carbohydrate 36 g
Dietary Fiber 7.6 g
Sugars 5.3 g
Protein 9.2 g

Dietary servings

Per Portion


Grain 1.4
Vegetables 2.2

Energy sources


Pygal50%467.74706749190955195.7173887162980535%300.7978151123849232.7766648743378814%341.57709041490256116.1093001741306250%35%14%CarbohydratesFatProtein

Meal Type(s)

Salad
Side




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