The Cancer Project
TCP Weekly Recipe
January 4, 2010 Print version here.



Quinoa Pilaf

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Dear Cancer Project supporter,

Quinoa is a pseudocereal high in protein, fiber, and is gluten-free, making it an excellent nutritional grain to add variety to your diet.

 

Directions

Makes 8 servings

1 yellow or red onion, chopped
1/2 cup chopped celery
1/2 cup chopped carrot
1 tablespoon minced garlic
2 teaspoons ground cumin
1 teaspoon dried oregano
2 cups quinoa, washed and dried
3 cups boiling water or vegetable broth (add 1 teaspoon salt if using water or unsalted broth)
1/4 cup minced fresh cilantro or parsley (optional)

Sauté onion, celery, carrot, and garlic until they start to caramelize or turn brown. Add cumin, oregano, and quinoa. Stir constantly and cook for about 3 more minutes to allow spices and quinoa to toast. Add boiling salted water or vegetable broth. Cover and cook about 20 minutes or until all the liquid has completely absorbed and the quinoa has “bloomed.” Do not stir during cooking and make sure the lid is tight to prevent moisture from escaping. Remove from heat and allow quinoa to sit for 5 to 10 minutes. Add cilantro or parsley, if using. Fluff with a fork and serve. 

Allow leftovers to cool and refrigerate for up to 3 days.

Tip: For a variation, omit cumin and oregano and add 1 teaspoon dried thyme, rosemary, and/or sage.

Nutrition Information

Per serving (1/8 of recipe):

172 Calories
2.6 g Fat
0.3 g Saturated Fat
13.8% Calories from Fat
0 mg Cholesterol
 
6 g Protein
32 g Carbohydrate
3.6 g Sugar
3.1 g Fiber
 
318 mg Sodium
45 mg Calcium
4.4 mg Iron
1.7 mg Vitamin C
647 mcg Beta-Carotene
0.8 mg Vitamin E

 


This recipe is from the
NEW BOOK         

The Cancer Survivor’s Guide: Foods that Help You Fight Back!

 

Please feel free to tailor Cancer Project recipes to suit your individual dietary needs. For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.

 

   View The Cancer Project Recipe of the Week Archive.



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