Quinoa Pilaf

Quinoa is a gluten-free, high-protein grain. This brightly-coloured quick side dish will boost your soluble-fibre intake, too. For added protein, add lactose-free cheese or a cup of lactose-free milk.

The Complete IBS Health & Diet Guide

Ingredients

2 tbsp (30 mL) olive oil   
4 carrots, peeled and chopped   
2 stalks celery, peeled and diced   
1 cup (250 mL) quinoa, rinsed   
2 bay leaves
2 cups (500 mL) gluten-free vegetable broth   
2 cups (500 mL) diced peeled butternut squash   
Juice of 1 lemon
Salt and freshly ground black pepper

Directions

  1. In a large saucepan, heat oil over medium heat. Cook carrots and celery, stirring occasionally, for 10 minutes or until tender. Add quinoa and cook, stirring, for about 1 minute.
  2. Add bay leaves, broth, squash and lemon juice and bring to a boil. Reduce heat to medium-low, cover and simmer for 15 to 20 minutes or until liquid has been absorbed and quinoa is tender. Remove and discard bay leaves. Season with salt and pepper to taste.

Makes 6 servings

Nutritions

Nutrients per serving
Calories 192
Carbohydrates 31 g
Sugars 3 g
Fructose 1 g
Glucose 1 g
Protein 5 g
Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Total Fiber 4 g
Calcium 61 mg

Excerpted from The Complete IBS Health & Diet Guide by Dr. Maitreyi Raman, Angela Sirounis, Jennifer Shrubsole © 2011 Robert Rose Inc. www.robertrose.ca. Reprinted with permission. All rights reserved.

Cuisine

Beans/Rice/Grains

Quinoa Pilaf
Print Recipe
Quinoa Pilaf
Print Recipe

Related content:

  • 7 healthy ways to eat strawberries7 healthy ways to eat strawberries Strawberries are good for much more than a sweet snack and fantastic jam. Here are seven new ways to enjoy them Posted in Nutrition
  • Orange-Maple Sweet PotatoesOrange-Maple Sweet Potatoes Try this method of cooking sweet potatoes and you'll discover how subtly delicious they are. Here, they are glossed with an orange-maple glaze. Beta carotene and fibre are the sweet […] Posted in
  • Chicken Biryani with Cucumber RaitaChicken Biryani with Cucumber Raita A biryani consists of curried meat, poultry, fish or vegetables combined with basmati rice to make a complete meal. Here chicken curry is layered with the rice and baked, then served with […] Posted in
  • Fish StockFish Stock Fish trimmings ' the head, skin and bones ' from any white fish with a good flavour can be used. (Oily fish are not suitable for making stock as they give it a strong, fatty flavour.) Posted in
  • Roasted Leg of Lamb Stuffed with Apple and RosemaryRoasted Leg of Lamb Stuffed with Apple and Rosemary Suitable for Sunday night dinner or hosting friends, the combination of flavours and textures in this tender roasted lamb stuffed with apple and rosemary make this dish delicious. Posted in

Secrets to Staying Healthy & Happy

Bright-Skin-Starter-Kit-HR

Beauty news: Starter kits

I think starter kits or sets are a great idea for skin care’and they are a bit of a trend right now. For one thing, you get to try a regimen (typically a kit gives you enough for a month of daily use) before getting heavily invested in every single product, in case they all […]

Health news roundup: June 24

From Help My Hurt, a new study from the July issue of the journal Radiology suggests that an ultrasound of the heel can predict your risk of osteoporosis.Science Daily reports that low blood levels of vitamin D are associated with a higher risk of death overall and from cardiovascular causes. (Find out how best to […]

Yoga_1

Yoga for Beginners

Yoga has many physical, spiritual and mental benefits, and virtually no barriers to entry. Celebrated instructor Eoin Finn shares his advice on yoga for beginners, including how to prepare for your first class