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Herbed Quinoa Pilaf

  Makes 4 servings, 1 cup each
  Prep Time: 10 minutes
  Total Time: 30 minutes
  Ease of Preparation: Easy


  cooking spray
  1 small onion chopped
  1 cup frozen peas and carrots (or favorite vegetable)
  ½ cup quinoa
  1 cup low sodium vegetable broth
  1/3 cup walnuts chopped
  2 tablespoons fresh sage leaves chopped(see tricks)


1. In a medium sauce pan or skillet, sauté onions over medium-high heat for about 3 minutes until they become translucent.

2. Add frozen vegetable, quinoa and broth.  Bring to a boil, cover and reduce heat to simmer for 15 - 20 minutes.  Remove from heat, fluff with a fork let stand for 3 minutes.

3. Add walnuts and sage to quinoa mixture and toss to mix.  Serve warm or at room temperature.

Tips & Tricks
Trick: You can use any herb you like in this, oregano, parsley or chives are delicious as well.

Nutritional Notes: per serving: calories 175; fat 7.6g (sat 0.6g, mono 0.8g, poly 4.5g); iron 2mg; cholesterol 0.0mg; calcium 42mg; carbohydrate 22g; sodium 69mg; protein 5.5g; fiber 3g

Nutrition Bonus: Vitamin A: 15% daily value; Vitamin C: 6% dv; Calcium: 4% dv; Iron: 10% dv