Vegetable Quinoa Pilaf

Nutriscore Rating: 75/100

Elevate your weeknight dinner game with this vibrant and nutritious Vegetable Quinoa Pilaf! Packed with colorful vegetables like bell peppers, zucchini, carrots, and peas, and infused with the warm, earthy flavors of cumin and coriander, this recipe is a wholesome twist on classic pilaf. Perfectly cooked quinoa, simmered in vegetable broth for an extra layer of flavor, serves as the base for this protein-packed, gluten-free dish. A finishing touch of fresh parsley or cilantro and a splash of zesty lemon juice brings a bright freshness that ties it all together. Ready in just 40 minutes, this one-pan wonder is ideal for meal prep, a light lunch, or a satisfying side. Enjoy it warm and pair it with your favorite protein for a well-rounded, plant-forward meal!

Recipe Information

• Prep Time: 15 min
• Cook Time: 25 min
• Total Time: 40 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

15 items

• 1 cup quinoa
• 2 cups water or vegetable broth
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 1 cup frozen peas
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley or cilantro, chopped
• 1 tablespoon lemon juice

📝 Instructions

10 steps

1. Rinse the quinoa under cold water using a fine-mesh sieve to remove any bitterness from the natural coating.

2. In a medium saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed and the quinoa is tender. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.

3. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 2-3 minutes until translucent.

4. Add the minced garlic and cook for another 30 seconds until fragrant.

5. Stir in the diced carrot, red bell pepper, and zucchini. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are tender but still crisp.

6. Add the frozen peas and cook for an additional 2-3 minutes until heated through.

7. Season the vegetables with ground cumin, ground coriander, salt, and black pepper. Stir to evenly coat the veggies with the spices.

8. Add the cooked quinoa to the vegetable mixture and gently toss to combine.

9. Stir in the chopped parsley or cilantro and drizzle the lemon juice on top. Adjust seasonings to taste if needed.

10. Serve warm as a standalone dish or pair it with your favorite protein. Enjoy!

Nutrition Facts

1 serving (341.1g)

Calories		187
% Daily Value*
Total Fat		8.2 g	10%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0.0 g
Cholesterol		0 mg	0%
Sodium		271 mg	12%
Total Carbohydrate		24.6 g	9%
	Dietary Fiber	6.1 g	22%
	Total Sugars	7.2 g
Protein		5.8 g	12%
Vitamin D		0.0 mcg	0%
Calcium		57 mg	4%
Iron		2.4 mg	13%
Potassium		499 mg	11%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 298 cal (38.2%%)

Protein: 90 cal (11.6%%)

Carbs: 391 cal (50.1%%)