Red Quinoa Pilaf with Kale & Corn

13 45 214
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
1 bunch Kale (about 8 oz)
2 tbsp Water
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)
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)

Instructions


  1. Combine the quinoa with 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 water 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.

Nutrition Facts

Per Portion

Calories 214
Calories from fat 49
Calories from saturated fat 5.0
Total Fat 5.4 g
Saturated Fat 0.6 g
Trans Fat 0
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 6.2 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


Pygal60%463.5281498360394221.8907174498589523%294.5387417339583214.9106965117979717%334.85791235875877119.752047048504460%23%17%CarbohydratesFatProtein

Meal Type(s)

Salad
Side




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