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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.

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  • 1 1/2 cups (375 mL) quinoa
  • 2 cups (500 mL) milk
  • 1/2 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


Preparation time 5mins
Cooking time 35mins
Adapted from


Step 1

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.

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