BODYWISE RECIPE: Tasty vegan pilaf

May 3 2011 - 7:03am

Images

TAMMY LJUNGBLAD/Kansas City Star
TAMMY LJUNGBLAD/Kansas City Star

This Quinoa Broccoli Pilaf is a satisfying vegan recipe made with what was the principal grain crop in the Andes before the conquest of America.

Quinoa (pronounced keen-WAH) has become popular in recent years with health-conscious Americans. The tiny grain contains roughly the same amount of protein as milk. Quinoa is also lower in saturated fat and higher in carbohydrates than most grains. It can be used like rice.

To toast the almonds, preheat oven to 350 degrees and spread in a single layer on a baking sheet. Bake almonds 5 to 7 minutes or until golden.

Serving tip: We figured the nutritional analysis for this recipe as a side dish, but it can easily serve as a vegan main dish.

Quinoa Broccoli Pilaf

1 cup quinoa

2 teaspoons olive oil

1/2 medium onion, chopped

3 cloves garlic, minced

1 cup vegetable stock

1 1/4 cups water

1/3 cup chopped dry-pack sun-dried tomatoes

2 tablespoons lemon juice

1 teaspoon dried basil leaves

1/4 teaspoon salt

1/4 teaspoon pepper

2 cups chopped broccoli florets, or frozen chopped broccoli, partially thawed and drained

2 tablespoons minced fresh parsley

2 tablespoons freshly grated Parmesan cheese

2 tablespoons sliced or slivered almonds, toasted

Place quinoa in a fine mesh sieve and rinse well; set aside to drain.

Heat olive oil in a 3-quart saucepan over medium-high heat. Add onion and garlic and cook, stirring frequently, until onion is tender.

Stir in stock, water, sun-dried tomatoes, lemon juice, basil, salt and pepper. Cover and heat to a boil.

Stir in quinoa. Cover, reduce heat to low and simmer 10 to 15 minutes, or until thickened and most of the water is absorbed.

Increase heat to medium. Stir in broccoli. Cover and cook 5 to 7 minutes or until broccoli is crisp-tender, stirring occasionally.

Spoon into serving bowl. Garnish with parsley, Parmesan and almonds. Serves 8.

Per 1/2 cup: 148 calories (25 percent from fat), 4 grams total fat (1 gram saturated), 1 milligram cholesterol, 25 grams carbohydrates, 6 grams protein, 348 milligrams sodium, 3 grams dietary fiber.

From Around the Web

  +