Side DishesJanuary 09, 2014
Calories
176
Sodium
2mg
0% DV
Fat
7g
12% DV
Protein
4g
9% DV
Carbs
23g
7% DV
Fiber
3g
14% DV
Quinoa & Courgettes Pilaf
117
4
2/3 cup quinoa, uncooked
2 small courgettes (zucchinis), or 1 medium
1 lemon, zest and juice
Handful fresh flat leafed parsley
Handful fresh mint
Pinch of salt
2 tbsp olive oil
Handful pine nuts
2 small courgettes (zucchinis), or 1 medium
1 lemon, zest and juice
Handful fresh flat leafed parsley
Handful fresh mint
Pinch of salt
2 tbsp olive oil
Handful pine nuts
Bring to boil 1 1/3 cups water (an amount double the volume of the
quinoa), add the rinsed quinoa and return to boil. When boiling, cover
the saucepan and reduce the heat to medium low. Simmer for 10-12
minutes, until the quinoa is cooked and the water is evaporated.
Meantime chop the parsley and mint and grate on medium the zucchini.
Prepare lemon zest and juice. Mix them in a big bowl, adding the olive
oil to prevent the rapid oxidation, but do not add the salt yet.
When quinoa is ready and steamy, combine it with the prepared vegetable
mix and cover with foil. The steam from the hot quinoa will soften a bit
the zucchini without cooking them. When the pilaf cools to room
temperature, add salt and slightly toasted pine nuts and serve.
Nutritions
Calories
176
Sodium
2mg
0% DV
Fat
7g
12% DV
Protein
4g
9% DV
Carbs
23g
7% DV
Fiber
3g
14% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g5%
Polysaturated Fat1g10%
Monosaturated Fat5g32%
Cholesterol0.8800000000000001mg0%
Sodium2mg0%
Potassium233mg6%
Protein4g9%
% DAILY VALUE*
Total Carbohydrate
Fiber3g14%
Sugar1g3%
Vitamin A16IU0%
Vitamin B60.25mg12%
Vitamin C28mg47%
Calcium27mg2%
Iron1mg9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.