Quinoa, an ancient grain packed with protein, is the base for this vegetable pilaf. Chopped almonds add a nutty flavor and crunchy texture.
Helpful Hints:
— Find minced garlic in the produce section of the market.
— Slice the vegetables in a food processor fitted with a slicing blade.
— Chop the almonds using the same food processor bowl used for the vegetables. No need to wash the bowl first
Countdown:
— Prepare all ingredients.
— Make the recipe.
Shopping List:
To buy: 1 bottle ground cumin, 1 bottle ground coriander, 1 bottle ground cayenne pepper, 1 can low-sodium diced tomatoes*, 1 package frozen peas, 1 container low-sodium vegetable broth**, 1 package quinoa, 1 package unsalted almonds, 1 bunch celery and 1 green bell pepper.
Staples: olive oil, carrots, minced garlic, onion, salt and black peppercorns.
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NUTTY QUINOA PILAF
Recipe by Linda Gassenheimer
1 tablespoon olive oil
1 cup sliced onion
2 teaspoons minced garlic
1 cup sliced celery
1/2 cup sliced carrots
1 cup sliced green bell pepper
2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 teaspoon ground cayenne pepper
1 cup drained, low-sodium, no-sugar-added diced tomatoes*
1/2 cup frozen peas
1/2 cup quinoa
1 cup low-sodium vegetable broth**
Salt and freshly ground black pepper
1/2 cup coarsely chopped, unsalted almonds
Heat oil in a large non-stick skillet over medium-high heat. Add onion and sauté 1 minute. Add garlic, celery, carrots and green bell pepper. Saute 2 minutes. Add cumin, coriander and cayenne pepper. Saute 1 minute. Add the diced tomatoes, peas, quinoa and vegetable broth. Stir to combine ingredients. Lower heat to medium, cover and simmer 15 minutes. Add 1/2 cup water if skillet becomes dry. Add salt and pepper to taste. Divide between two dinner plates, sprinkle chopped almonds on top and serve. Makes 2 servings.
Per serving: 540 calories, 250 calories from fat, 28 g fat, 2.8 g saturated fat, 17.3 g monounsaturated fat, 0 mg cholesterol, 19 g protein, 60 g carbohydrates, 14 g dietary fiber, 14 g sugars, 480 mg sodium, 1,320 mg potassium, 480 mg phosphorus
Exchanges: 2 starch, 4 1/2 vegetable,1 lean protein, 5 fat.
Shop Smart:
* canned low-sodium, no-sugar-added diced tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 24 mg sodium
** low-sodium vegetable broth, containing per cup: 20 calories, 0 g fat, 240 mg sodium
