Red Quinoa Pilaf with Kale and Corn - 38.4g Carbs, 10.3g Fiber, 4.3g Sugar
From: www.vegkitchen.com - By Nava Atlas
I love recipes that are impressive enough to serve guests, yet easy
enough to make as an everyday dish. In Vegan Holiday Kitchen, this
recipe is offered as a Thanksgiving side dish; it's so hearty that
the addition of a cup or two of beans (yummy with black beans), can
make it plentiful entree. Or, to dress it up even more, use it to
stuff small squashes like golden acorn or delicata. Can't find red
quinoa? Regular is fine; it will taste just as good, even if it won't
be as photogenic. Photo by Susan Voisin, FatFree Vegan Kitchen.
Serves: 6
1 cup red quinoa, rinsed in a fine sieve
3 cups low sodium vegetable broth (Broth used for nutrition) OR
3 cups water with 1 vegetable bouillon cube
1 bunch kale (about 8 oz)
2 Tbsp extra-virgin olive oil
4 cloves garlic, minced (4 to 6)
3 scallions, white and green parts, thinly sliced (3 to 4)
2 cups cooked fresh corn kernels
2 jarred roasted red peppers, cut into strips (Used for nutrition) OR
1/3 cup oil-packed sun-dried tomatoes, cut into strips
2 Tbsp lemon juice, or more, to taste
1 tsp sweet paprika
1 tsp ground cumin
1/2 tsp dried rosemary
Salt, to taste
Freshly ground pepper, to taste
Combine the quinoa with 3 cups broth in a medium saucepan. Bring to
a rapid simmer, then cover and simmer gently until the broth is
absorbed, about 15 to 20 minutes. If the quinoa isn't quite done,
add an additional 1/2 cup broth (or water) and continue to cook
until absorbed.
Strip the kale leaves away from the stems. Discard the stems, or
slice them very thinly. Cut the kale leaves into narrow strips.
Rinse well and set aside.
Meanwhile, heat the oil in a large skillet or stir-fry pan. Add
the garlic and saute over low heat until golden.
Add the kale, stir together, and cover; raise the heat to medium
and cook until wilted, about 2 to 3 minutes. Add the remaining
ingredients and cook, stirring frequently for 4 to 5 minutes
longer. Transfer to a serving container and serve at once, or
cover until needed.
Variation: Kaniwa (a miniscule high-protein grain related to quinoa)
works well in this, too.
Serves: 6
Serving Size: 282 g (282 g = 9.94 oz // 9.94 oz = 1.24 cups)
Nutrition per Serving:
246 Calories, 73 Calories from Fat, 8.1g Total Fat, 0.8g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 313mg Sodium, 38.4g Total Carbs,
10.3g Dietary Fiber, 4.3g Sugars, 8.2g Protein
Vitamin A 141% - Vitamin C 159% - Calcium 8% - Iron 18%
Nutrition Grade: A-
Good points:
Low in saturated fat
No cholesterol
High in dietary fiber
Very high in vitamin A
Very high in vitamin C
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