Rainbow Quinoa Pilaf

Quinoa (pronounced keen-wa) is an ancient grain that contains complete protein making it super-satisfying for a vegetarian main course or side dish. It’s also quick-cooking compared to most whole grains – you can’t ask for a better reason to enjoy it.

Rainbow Quinoa Pilaf

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • cups (375 mL) quinoa

  • 2

    cups (500 mL) milk

  • ½

    cup (125 mL) reduced-sodium vegetable broth or

  • water

  • 1

    tbsp (15 mL) butter

  • 1

    onion, chopped

  • 1

    sweet red pepper, chopped

  • Salt

  • Pepper, to taste

  • 2

    cups (500 mL) small frozen mixed vegetables (peas, carrots, corn, beans)

  • 2

    tbsp (30 mL) all-purpose flour or

  • rice flour

Directions

In a fine mesh sieve, rinse quinoa well under cold running water. Drain and set aside. In a large measuring cup, combine milk and vegetable broth. Heat in the microwave on Medium-High (70 %) for about 3 minutes or until steaming (or heat in a saucepan over medium heat). Meanwhile, in a large, deep saucepan, melt butter over medium heat. Add onion, red pepper and 1/2 tsp (2 mL) each, salt and pepper and sauté for 5 min or until softened. Stir in frozen vegetables and sauté for 1 min or until starting to thaw. Stir in quinoa and flour. Stir in heated milk mixture and bring to a simmer, stirring. Reduce heat to low, cover and simmer for 20 min or until quinoa is tender and most of liquid is absorbed. Remove from heat and let stand, covered, for 5 min. Fluff with a fork and season to taste with salt and pepper.


Nutrition

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