Quinoa Veggie Pilaf
I love this recipe! It’s one that I have made for as long as I can remember and have used at workshops for a couple of years now, and a recipe I make and share with friends, to demonstrate how you can pack a lot of plant-based nutrition into your meal, how balanced it is with protein, carbs and healthy fat, how quick and easy it is to make, and to turn those who don’t like quinoa into liking quinoa! Really, it truly is delicious and nutrition packed, gluten and dairy free, a one-pan recipe that is quick and easy to make. It is also super versatile – use whatever veggies you have in your fridge, and during our long Canadian winters, you can use frozen veggies.
Meal Prep Alert - cook quinoa ahead of time and cut up the veggies to save time when preparing this recipe, and have it ready to serve in less than 30 minutes.
Leftovers served reheated or cold are absolutely delicious and so great to have in the fridge for a delicious lunch or dinner over the coming days.
Every ingredient in this dish is loaded with nutrients! Garlic and Ginger are antioxidants, anti-inflammatory, studies have shown that the allicin in garlic can help lower bad cholesterol and may help protect against dementia. Ginger – is a powerful anti-inflammatory and antioxidant, has been shown to lower blood sugar levels, helps with digestion, eases nausea, may lower bad cholesterol and can help fight infections.
Carrots are a wonderful source of Vit A (beta carotene) – so good for our eyes. They are also a good source of several B vitamins, as well as vitamin K, potassium and lutein which is also good for eye health and is an antioxidant. Carrots are a source of fiber and are low in fat.
Celery – good source of vitamins A, K, and C, plus minerals potassium and folate, low in sodium and low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
Broccoli - source of protein (yes!) and fiber, contains potassium, calcium, selenium, magnesium, and iron, and a multitude of vitamins, A, E, C, K, and B vitamins.
Bell Peppers – antioxidant, low in calories, rich in vitamin C, especially the red ones (more than an orange – can you believe it!), VitE, VitA, folate, and potassium.
Cremini Mushrooms - a source of riboflavin, niacin, and pantothenic acid (all B Vitamins) and in combination particularly good for heart health. Riboflavin (VitB2) is beneficial for red blood cell health. Niacin (VitB3) benefits the digestive system and promotes healthy skin. Pantothenic Acid (VitB5) is also beneficial for healthy red and white blood cells and to convert the food you eat into energy.
Peas – an antioxidant to strengthen the immune system, a good source of VitC, Vit E, VitA and B, zinc and coumestrol, all help to reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.
Chickpeas - fabulous source of plant-based protein and fiber, they contain folate, iron, manganese, magnesium and potassium – the latter two support heart health. Chickpeas are low on the glycemic index to support blood sugar control as they to not spike blood sugar.
Spinach – an extremely nutrient-rich vegetable, including potassium, magnesium, and vitamins B6, B9, E, C, K, with high amounts of carotenoids (that turns into VitA in the body), folic acid, iron, and calcium.
The quinoa is a superfood, a carb and a complete protein food containing all 7 amino acids, rich in fiber, magnesium and iron. The quinoa makes this a balanced meal. You can easily freeze quinoa.
Broth to cook the quinoa in - I started making my own veggie bouillon mix a number of years ago as an alternative to using the commercial products available. Truth be told, I just liked the flavour of the one I mixed up better and I could limit the salt content as I wanted. I use this in a lot of my cooking – to delicately flavour savoury foods.
Did I mention I love this recipe? It’s a favourite in our family, asked for at every summer gathering and I have honestly turned friends and family who are quinoa haters into quinoa lovers (or maybe this dish lovers)! Honestly, I think it’s just that they don’t know yet how to properly cook perfectly delicious quinoa.
Do yourself a favour and make this Pilaf. You will love it!!
As always, when you make this recipe, please post a photo of your Quinoa Veggie Pilaf goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!
Prep Time: 20 minutes (with already cooked quinoa) / Cook Time: 15 minutes / Serves: 4
Ingredients
2 Garlic Cloves - sliced
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Fresh Ginger – grated or minced
1 Cup Canned Chickpeas – rinsed and drained
6 Cups Veggies
2 medium carrots – chopped
1 stalk celery - chopped
1 cup broccoli florets - chopped into small florets
½ red pepper – chopped
½ orange or yellow pepper - chopped
1 cup cremini mushrooms – chopped
1 cup frozen peas
1 cup baby spinach – coarsely chopped
2 Cups Cooked Quinoa
2 Tablespoons Tamari – alternate: Soy Sauce
2 Tablespoons Sesame Oil
A few grinds of Fresh Pepper and a pinch of Herbamare or Sea Salt (optional)
How It’s Made
Slice the garlic and let it sit while you prepare the other veggies.
Once you have everything chopped, add the oil to a large pan over medium heat. Add the garlic and ginger and sauté for a minute until fragrant, stirring so they don’t burn.
Add the chickpeas, sauté for 30 seconds or so and then add all the veggies, except for the spinach. Sauté 5-8 minutes, stirring often.
When the veggies are cooked, add the spinach and stir to combine. Cook another 2-3 minutes until the spinach is wilted.
Add the cooked quinoa and stir to mix it in.
Add the tamari and the sesame oil, add a few grinds of fresh black pepper and a pinch of Herbamare (if using).
Cook, stirring, for 3-4 minutes until everything is incorporated nicely and heated through.
With a clean spoon, give the pilaf a taste and adjust the seasoning to your taste. Serve!
Leftovers are fabulous for lunch dinner or a snack!
Enjoy!
