Side Dishes

Quinoa & Courgettes Pilaf

January 09, 2014

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

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 Fat 1g 5%

Polysaturated Fat 1g 10%

Monosaturated Fat 5g 32%

Cholesterol 0.88mg 0%

Sodium 2mg 0%

Potassium 233mg 6%

Protein 4g 9%

% DAILY VALUE^*

Total Carbohydrate

Fiber 3g 14%

Sugar 1g 3%

Vitamin A 16IU 0%

Vitamin B6 0.25mg 12%

Vitamin C 28mg 47%

Calcium 27mg 2%

Iron 1mg 9%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Dinner Boiled

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Sodium
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Fat
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Protein
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% DAILY VALUE^*

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Sugar 7g 14%

Vitamin A 2602IU 52%

Vitamin B6 1mg 60%

Vitamin C 4mg 8%

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Sodium
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Fat
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56% DV

Protein
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11% DV

Carbs
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5% DV

Fiber
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10% DV

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Polysaturated Fat 2g 17%

Monosaturated Fat 15g 98%

Cholesterol 71mg 23%

Sodium 1399mg 58%

Potassium 380mg 10%

Protein 5g 11%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 10%

Sugar 3g 7%

Vitamin A 1028IU 20%

Vitamin B6 0.75mg 37%

Vitamin C 8mg 13%

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Sodium
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Carbs
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Polysaturated Fat 9g 56%

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Sodium
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279% DV

Fat
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291% DV

Protein
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Carbs
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Polysaturated Fat 19g 120%

Monosaturated Fat 59g 373%

Cholesterol 741mg 248%

Sodium 6714mg 279%

Potassium 3873mg 110%

Protein 74g 148%

% DAILY VALUE^*

Total Carbohydrate

Fiber 33g 134%

Sugar 48g 96%

Vitamin A 87732IU 1754%

Vitamin B6 12mg 645%

Vitamin C 399mg 666%

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Sodium
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Carbs
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104% DV

Fiber
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Polysaturated Fat 7g 49%

Monosaturated Fat 25g 158%

Cholesterol 47mg 16%

Sodium 1492mg 62%

Potassium 2706mg 77%

Protein 41g 82%

% DAILY VALUE^*

Total Carbohydrate

Fiber 21g 86%

Sugar 23g 46%

Vitamin A 9068IU 181%

Vitamin B6 5mg 271%

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