Quinoa Pilaf
A fluffy, savory quinoa pilaf packed with colorful vegetables and herbs. This healthy, gluten-free dish is perfect as a light main course or a hearty side dish, ready in under 30 minutes.
For 4 servings
9 steps. 20 minutes total.
- 1
Step 1
- a.Rinse the quinoa thoroughly in a fine-mesh sieve under cold running water for at least 1 minute. Drain completely. This step is crucial to remove the natural bitter coating (saponin).
- 2
In a medium pot or Dutch oven, heat the olive oil over medium heat
- a.Add the finely chopped onion and diced carrots. Sauté for 5-6 minutes, stirring occasionally, until the onion is translucent and softened.
- 3
Stir in the minced garlic and dried thyme
- a.Cook for another minute until fragrant, being careful not to burn the garlic.
- 4
Add the well-drained quinoa to the pot
- a.Stir constantly for 1-2 minutes to lightly toast the grains. This enhances their natural nutty flavor.
- 5
Pour in the vegetable broth, and add the bay leaf, salt, and black pepper
- a.Stir to combine and bring the mixture to a rolling boil.
- 6
Once boiling, immediately reduce the heat to the lowest setting
- a.Cover the pot with a tight-fitting lid and let it simmer for 15 minutes. Do not lift the lid during this time.
- 7
Step 7
- a.After 15 minutes, remove the pot from the heat and let it stand, still covered, for 5 minutes. This allows the quinoa to steam and absorb any remaining moisture, making it fluffy.
- 8
Remove the lid and discard the bay leaf
- a.Add the frozen peas and chopped fresh parsley. Gently fluff the quinoa with a fork, which will mix in the additions and separate the grains. The residual heat will cook the peas perfectly.
- 9
Step 9
- a.Serve the pilaf warm, garnished with toasted sliced almonds if desired.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinsing the quinoa is crucial to remove its natural bitter coating (saponin). Don't skip this step!
- 2Toasting the quinoa for a minute before adding liquid brings out a wonderful nutty flavor.
- 3Keep the lid on tightly while simmering and resting. Peeking will let steam escape and can result in undercooked quinoa.
- 4For extra protein, stir in a can of drained chickpeas or some edamame along with the peas.
- 5Store leftovers in an airtight container in the refrigerator for up to 4 days. It's great for meal prep.
- 6Ensure your vegetable broth is flavorful, as it provides the primary taste for the dish.
Adapt it for your goals.
Protein Boost
Add 1 cup of canned and rinsed chickpeas or lentils along with the vegetable broth for a more substantial main course.
Spice It UpSpice It Up
Incorporate 1/2 teaspoon of cumin and 1/2 teaspoon of coriander with the garlic and thyme for a warmer, earthier flavor profile.
Fruity & NuttyFruity & Nutty
Stir in 1/4 cup of dried cranberries or chopped apricots and 1/4 cup of toasted pecans instead of almonds at the end for a sweet and savory twist.
Mediterranean FlairMediterranean Flair
Add 1/2 cup of chopped sun-dried tomatoes and 1/4 cup of Kalamata olives. Garnish with crumbled feta cheese and fresh dill instead of parsley.
Why this is on our healthy list.
Complete Protein Source
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source crucial for muscle repair, growth, and overall body function.
High in Dietary Fiber
With a significant amount of fiber, this dish supports digestive health, helps maintain stable blood sugar levels, and promotes a feeling of fullness, which can aid in weight management.
Rich in Antioxidants
Quinoa, vegetables, and herbs in this pilaf are packed with antioxidants like quercetin and kaempferol, which help neutralize free radicals and reduce inflammation in the body.
Supports Heart Health
The combination of fiber, healthy fats from olive oil and almonds, and anti-inflammatory compounds contributes to cardiovascular health by helping to lower cholesterol and blood pressure.
Frequently asked questions
Yes, Quinoa Pilaf is very healthy. Quinoa is a complete protein, rich in fiber, vitamins, and minerals. This dish is packed with vegetables, making it a nutrient-dense, balanced meal that's naturally gluten-free and plant-based.